Warm Up:
EMOM 6 mins
-3 EB Snatch Balance
-3 Situp to Straddle
-3 Ring Row

Mobility: 6 mins
Athlete's Choice

A.
Back Squat (15-20 mins)
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2 minutes between sets

B.
In 10 minutes build to today’s 2-RM Hang Snatch
Drop back down to 65%, and then when the running clock reaches 15:00…
Take 10 minutes build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to
accumulate volume of PERFECT repetitions from the various positions as
you build to your heaviest loads. Please understand that “today’s
1-RM” may not mean your lifetime PR. The purpose is productive
training, so keep the focus on good mechanics, and push only when it
feels good to do so. If your mechanics start to breakdown, you have
achieved “heavy” for the day.

C.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters or Row 500 Meters
Rx:
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings
Scaled:
3 Strict Pull-Ups
6 Dumbbell Thrusters
12 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the
other partner will either be completing the run or row. Partners will
switch tasks once the running/rowing partner returns.

or...

D. Team Comp Practice
AMRAP 9
40 Double Unders
20 Thrusters (115/75 RX/M)
40 Double Unders
20 T2B

+

AMRAP 5
8 Wall Balls
Front Rack Lunges (95/65 N/M50+)
*Rest 1 Min*
AMRAP 5
8 Wall Balls
Front Rack Lunges (95/65 N/M50+)

E.
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flies x 15 reps @ 20X0
Rest 45 seconds

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