Many of you rest on Thursday, but this week you should consider coming in to work on Olympic lifts.
Halting snatch pull (below knees, pockets), hang power snatch, snatch, 10x1, emom
15 OHS, 95/65
Odd: 10 Kipping HSPU, Open Standards
Even: max Wall Balls, 20/14 (20reps)
50 Clean and Jerks, 135/95 for timeMasters Athletes will do 30Bar is not dropped unless you have 25s or higher on each end.
Every minute on the minute, including the first minute, complete 5 C2B pull ups/ring rows
2. Stamina Conditioning
Odd: 20 Double Unders
Even: 15/12 Calorie Row
1. Jerk/Push Press
Athletes Proficient with the Jerk will find a 1rm PUSH jerk, or if you have 3 months experience, find a 1 rm Push Press. If very new a 3rm push press
1. Snatch, EMOM perform 3 reps each movement, 9 minutes
a. Snatch grip deadlift to just below knee
b. Snatch grip deadlift to just above knee
c. Snatch grip deadlift to power position (pockets)
2. Jerk , EMOM 20 minutes
BTN, snatch grip press, 3
BTN snatch grip push press, 3
BTN Snatch grip push jerk, 3
split footwork, 10 reps, unweighted, or PVC
Jerk squat with BB on front rack, against wall if butt pushes back too far.
3. 200m run/row, for consistent time for remainder of class.
3×10 Dead Lift, building. Make sure that you do not count sets until you are heavy enough. 60-70% ish
21 – 15 – 9:
DB Box Step-Overs (45’s/35’s) mind your knees!!!
EMOM 8, 10 wall balls, barbell bent over row, 5 reps.
3 Rep max back squat
10 Clusters, 135/95
10 Ring Dips
10 pull ups
10 Bar Facing Burpees
5x800m, 3 minute rest between rounds.
EMOMx10: 1 Clean and Jerk
4-8 rounds, depending on your shoulders, NOT FOR TIME
1 OH KB carry to wall
5 kb snatches
1 Turkish get up , top down and back up.