Snatch:
5 Snatch @70% 1RM Snatch
4 Snatch @75% 1RM Snatch
3 Snatch @80% 1RM Snatch
*There are done as singles so reset after each rep.
**Rest as needed between sets.
*Start around 65% and build to a heavy single for the day.
Clean and Jerk
5 Clean & Jerk @70% 1RM Clean & Jerk
4 Clean & Jerk @75% 1RM Clean & Jerk
3 Clean & Jerk @80% 1RM Clean & Jerk
*There are done as singles so reset after each rep.
**Rest as needed between sets.
*Start around 65% and build to a heavy single for the day.
Back Squat
10 Sets (1 Set every 30 Seconds)
1 Back Squat @70-75% of 1 RM Back Squat
*Start around 65% and build to a heavy single for the day.
Metcon: 8 min cap
3 Sets
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
-Rest 3 minutes between sets-
-after the last set and 3 minute rest-
30 power snatch (115/80)
*Must be done in sets of 5+
Scaled:
3 Sets
20/15 Calorie Row
100ft Sled Push (235/190)
20/15 Calorie Row
100ft Sled Push (235/190)
20/15 Calorie Row
-Rest 3 minutes between sets-
-after the last set and 3 minute rest-
30 power snatch (95/65)
*Must be done in sets of 5+
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