2024-08-19
Mon
5 snatch pull
5 tall snatch
5 snatch balance
Snatch +Hang Snatch+ Snatch
Built to a heavy 1+1+1
Then
90% of Heavy Set 2x(1+1+1)
Front Squat – Build to a Heavy 5 (if time allows)
—
12 Min AMRAP
10 Bike Cals
10 Wall Balls
10 Target Burpees
Tues
Clean and Split Jerk – 70% 1×2, 75% 2×1, 80% 1×1, 85% 1×1, 90% 1×1, 90% 1×1
Back Squat – 80% 1×3, 85% 1×2, 90% 1×1
—
3 RFT
400M run
3 rounds of Cindy
Wed
Bench – Select a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
Rest :60
Set 2: AMRAP
Rest :60
Set 3: AMRAP
(constant load for all three sets)
Then…
Front Squat – Build to HEAVY 3
—
20 min EMOM
5 Power Snatch 115/85
10 Deadlift
15 T2B
25′ Handstand Walk/50′ Bear Crawl
Thur
Deadlift – Select a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
Rest :60
Set 2: AMRAP
Rest :60
Set 3: AMRAP
(constant load for all three sets)
Then…
Glute Bridge (https://youtu.be/EEtd0uY-bMw)
Hold 30 seconds
Rest 30 seconds
Repeat for total of 6 rounds (be sure to drive the hip high and push heels to floor)
—
4 RFT
5 BMU
10 Clean and Jerk 115/75
Fri
EMOM x 12 minutes
Clean + 1 thruster
(add 10/5 lbs each minute or two)
Start at 50%, then add weight each round. If you fail on the thruster, then stay at same weight until complete the thruster
—
21-15-9
Push Press 95/65
Pullups
Row Cals