500 m row or 400 m run
Grab an empty bar and do our barbell warmup.
10 min EMOM
1 hang Power snatch+1 from ground+1 snatch(squat snatch). Add weight as you can.
This is a lot of volume for 10 min. Stay on the light side and work on your technique.
5 min AMRAP X 3. Two min rest between each AMRAP
6 Power cleans 115/75 rx+ 135/95
2nd AMRAP 135/95, RX+155/105
3rd AMRAP 155/105, RX+185/125
9 Push ups, Elevated feet 2 45lb/1 45lb
12 Box Jumps
Start each AMRAP where you left off on the previous one.
Wednesday (Session Two)
Every 90 seconds, for 4:30 (3 sets): 3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
In 12 minutes, establish a 1-RM Power Snatch
In 15 minutes, establish a 3-RM Front Squat
Three sets of:
Pullups x 10 reps
Rest 60 seconds
Accumulate 30 C2B Pullups, no singles.
100 m run every time you break