2024-08-26

Mon

2 Sets : 5 Snatch Pull + 5 Tall Snatch + 5 Snatch Balance
*increase load on second set

Snatch
2 waves:
70%, 75%, 80%, 85%, 90% (1 rep at each weight)
(treat it like a snatch ladder and get through entire wave
with as little rest as possible, then rest as needed between)

Front Squat – Work to heavy 3 in time remaining

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4 RFT
1200M Bike
12 DB Hang Squat Cleans
12 Box Jumps
12 Ring Dips

Tues

Jerk – 70% 2×2, 75% 1×1, 80% 2×1, 85% 3×1

Power Clean – 70% 2×3, 75% 2×2

Push Press – 75% 2×3, 80% 2×2

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The Chief
AMRAP 3 Min
3 Power Cleans
6 Pushups
9 Air Squats
Rest 1 Min, Repeat 4 more times for a total of 5 sets

Wed

2 Sets : 5 Clean Pull + 5 Tall Clean + 5 Jerk Balance
*increase load on second set

Clean & Jerk
2 waves: 70%, 75%, 80%, 85%, 90% (1 rep at each weight)
(treat it like a snatch ladder and get through entire wave
with as little rest as possible, then rest as needed between)

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Every 3 minutes for 15 minutes complete
200 M Run
7 Pullups
5 CTB Pullups
3 BMU
add 1 rep each per round if able

Thur

Back Squat – Build to Heavy 3

8min EMOM – 8 Front Squat @ 50% of your back squat from above

—

5 RFT
500 M Row
3 C & J @70%

Fri

Alternate between deadlift and bench

Deadlift – 1×8 50%, 1×3 60%, 1×1 @ 70%, 75%, 80%, 85%

Bench – same rep scheme as above

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12 Min AMRAP
3 Wall Walks
1 Power Snatch 115/85

Add 1 Snatch each round