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Friday 11/30/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

15 goblet squats, pause for 2 seconds at the bottom

15 kb swings

15 push ups

250 m row sprint

Workout Warmup, strength:

On the two min for 10 min:

Back squat, 5x3 @ 80%+

Workout:

21 OHS (95/65) RX+ (115/75) RX++(135/95)

21 Box Jumps

100 Double Unders

15 push Jerks (95/65) RX+ (115/75) RX++(135/95)

15 Box Jumps

75 Double Unders

9 Clusters (95/65) RX+ (115/75) RX++(135/95)

9 Box jumps

50 Double Unders

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch with a 2 second pause at bottom

*Sets 1-4 = 2 reps @ 65%
*Sets 5-8 = 1 rep @ 70-75%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%

E.
Every 90 seconds, for 6 minutes (4 sets):
Push Press x 5 reps @ your 80% of your 5-RM weight

Skill:

accumulate 50 HSPU

20 strict 30 kipping.

Earlier Event: November 29
Thursday 11/29/2018
Later Event: December 1
Saturday 12/1/2018