Semester 2 Week 2

Monday
A. snatch start at 60% of 1rm add 10# every 60-90sec until max
B. back squat to a tough double in 10mins
C. 15 MU for time
rest 3mins
D. 15 bar MU for time
rest 5mins
+
8-10sets 90% effort
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

Tuesday
A. Jerk balance 3×3; 40% of 1rm rest as needed
B. SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form
C. Bench press 5×5; rest 3mins
+
Dyne .5 miles 90% effort aerobic / Run .25 Miles 
rest 2mins x 8

Thursday 

3 sets @80% 90% 100% effort:

Row 500m
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU

Rest 4 minutes b/t sets

Friday - After School 

A. Hang Squat Clean TnG x 3 rest 60sec x 10 light weight speed focus
+
5min amrap compare to dec 5th
10 PC and jerk 135/95#
10 PC and jerk 155/105#
10 PC and jerk 185/115#
10 PC and jerk 205/135#
10 pc and jerk 225/145#

rest as needed

3 rounds for time
Dyne .5 miles
75 DU

Saturday 
AM

AD 30 sec @85%
AD slow spin 30 sec
x 30
– rest 3 min every 10 sets
– KEEP this pace easy

PM
A. Thruster – build to a tough single in 6 sets
+
18 min amrap @open pace:
30 SC to OH – 165#
100 burpees – 6″
30 MU