7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed Done, worked up to 145
Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec. Worked up to 225
1b) 5 Sets of 6 goblet squats Done holding a 25 lb weight
Conditioning
For time:
2 rounds of-
A) Row 500m All Out
Rest 1:00
B) Row 500m @ 80% of all pace from A
Rest 1:00 not too bad
7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed
Strength/Skill
2a) 4X1:00 ME TTB – Rest 1:00
2b) 4X3 Push Press from the rack Rest 1:00
Conditioning
Run 800m
30 HSPU's
Run 800m
30 HSPU's
Run 800m
Thursday
7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed
Conditioning:
3 Rounds of:
A) 1:00 ME Burpees (100% effort)
rest 1:00
B) 80% of Burpees from A (in 1:00)
rest 1:00
Saturday
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.
2) 10 Minutes to find max clean and jerk
Conditioning:
5 rounds of:
2:00 to complete:
15 HSPU (strict if possible)
ME DU with the remainder of the 2:00
ME DU with the remainder of the 2:00
:30 Rest after each round
