2021-08-16

Monday-

 BS: 3×12 @ 60%

Snatch: 5×1 @ 70%, 3×1 @ 80%, 1×1 @ 90%

For Time:

3 rounds

  10 snatches

  10 bar over burpees

Rest 2 minutes

3 rounds

  10 clean and jerks

  10 bar over burpees

Tuesday-

Snatch Pulls

  4×5 @ 80, 90, 100, 110% of Snatch Max

Clean Pulls

  5×3 @ 70, 80, 90, 100, 110% of Clean max

5 rounds for time:

Run 400m or row 500m

7 thrusters (heavyish)

Wednesday-

Clean + FS + Jerk: 5×1 @ 70%, 3×1 @ 80%, 1×1 @ 90% (of C&J Max)

10 rounds for time:

20 double unders

10 burpees

   *Can you do it sub 10 minutes???

Thursday-

  Accumulate 100 Ring Rows w/2sec pause

  Accumulate 80 empty bar strict press w/3 sec pause

Helen

3 rounds for time:

Run 400m

21 KB swings

12 pullups

Friday-

Split Jerk:

  Work to a heavy.

Five 3-minute rounds of:

Run 200m with a medicine ball

Max reps wall balls

Rest 1 minute between rounds