Weightlifting
5 sets
1x [ 1 Floating Snatch + 1 Snatch Balance + 1 Overhead Squat ]
Starting at 40-45% of your 1RM snatch and each round increase load. Goal is to finish around 70% of your 1RM snatch.
Focus your attention on the floating pause snatch, hold the bottom position for 2-3 secs.
7 sets Snatch
2 x 2 reps 70%
2 x 2 reps 75%
2 x 2 reps @ 80%
1 x 3 reps @ 75%
Rest as needed between sets
4 sets
4 x [ 2 Deadlifts + 1 Deadlift + 1 Deadlift + 1 Deadlift ], 85% 1RM
Rest 3 mins between sets.
Rest 10-20 secs between clusters of 2.1.1.1.
10 sets Push Press
Set 1-3: 3 reps 80% 1RM
Set 4-7: 2 reps 85% 1RM
Set 8-10: 1 rep 90+% 1RM
Use the heaviest weight you can for each set.
Rest as needed between sets.
Conditioning
RX: AMRAP 10
Buy In: 50/40 Echo Bike Calories
then in the remaining time, AMRAP of:
15 GHD Sit-ups
10 Deadlifts
5 Bar Facing Burpees
185/135 lbs
Scaled AMRAP 10
Buy In: 40 / 30 Echo Bike Calories
then in the remaining time, AMRAP of:
14 AbMat Sit-ups
8 Deadlifts,
4 Lateral Burpees Over Bar
115/75 lbs
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