Semester 2 Week 3

Tuessday 

A. BS @30X1; 2, 2, 2, 2, 2; rest 2-3mins
B. Hang Snatch 2, 2, 2; rest 3mins
+
10min amrap:
60 bar facing burpees
30 OHS 120/90#
10 MU 

Wednesday

A. PC build to a max in 10mins

rest 3mins

B. PC amrap 4mins 90% of A

rest as needed

4 min cap – 5 rounds for time:
8 clean and jerks 95/65#
35 DU

Notes:
– start clock at 40-50% of 1rm
– record score for battery tester
– record misses and when they occur
– do not hold back on 5rnds test it

Thursday: 

4min 80% effort:
10 box jumps 24/20″ sd
10 kbs 1.5/1pd

rest 5mins

4mins 90% effort:
7 push press 115/75#
7 CTB

rest 10mins

4mins 100% effort:
10 thruster 75/45#
7 burpees

Saturday

A. Snatch pull + Snatch high pull + PS; 1.1.2 x 5; rest 2 min – build based on feel
B. Snatch DL; 3,2,1; rest 2-3 min – heavy sets, straps okay
C. Emom 15 min:
1 HPC – 185#
2 DB snatch – 80# – total, not per arm
3 MU