Month: December 2016

 Power Snatch  1 x 1 @ 85% of your 1rm snatch 3 x 2 @ 65% – 70% of your 1rm snatch (SUPER SET) 2xJerk Grip Overhead Hold – Challenge Weight 30 seconds Farmers Carry – 50 Meters *Complete for time: 42-30-18 DB Snatches 53/35 21-15-9 Box Jump Overs

 Power Clean + Hang Squat Clean + Push Jerk  4 x 1 @ 60% of your 1rm clean/jerk Back Squat 5 x 3 @ 70% of your 1rm back squat *AMRAP – 9 Minutes 3 Overhead Squats 135/95 4 Strict Pull Ups 5 Clapping Push Ups

Squat Cleans4 x 3 @ 70% of 1rm clean Romanian Deadlift 4 x 5 @ 60% of your 1rm snatch *Complete 3 rounds for time:  50 Double Unders 25 Burpees 200m KB Run 70/53

Hang Power Snatch  5 x 2 @ 70% of 1rm full snatch Tall Jerk  5 x 2 @ 60% of 1rm clean/jerk Back Squat  1 x 1 @ 90% of 1rm back squat Team of 2, rotate every 30 seconds Max Back Squats – 8 minutes 225/135

Snatch Pulls (from the ground)  4 x 3 start @ 60% (add weight each set)  Back Squat  1 x 3 @ 80%  2 x 5 @ 70% Complete for time:  30 Pistol Squats  30 KB Snatches  100m Handstand walk or 200m Bear Crawl

Split Jerk  3 x 1 @ 90%  Single Arm DB Row  3 x 8 (Heavy)  Weighted Ring Dips  3 x 10 8 Minute Clock – Max Distance/Reps  Burpee Broad Jumps

Squat Clean  4 x 3 start @ 70% (add weight each set) Complete for time:  21-15-9  Deadlifts  Reverse Grip “Strict” Pull ups

Tuesday October 6 2015 Complete 5x start @ 70% (add weight each set) 2 Snatch Grip Deadlift + 1 Hang Squat Snatch Thrusters (from rack) 4 x 5 start @ 60% (add weight each set) AMRAP – 10 Minutes 5 Burpees 5 Overhead Squats 155/115 40 Lateral Jumps