A)OLY
EVERY 90″ FOR 12
3 SEC PAUSE SNATCH(AT KNEE)
1 3X65%
2 3X70%
3 3X75%
SNATCH
4-5 2X80%
6-7 2X85%
8 90%
B)SWOD
FRONT SQUAT PAUSE [email protected]%
C)CONDITIONING:
4 RFT:
5 TURKISH GET UP(24/16)
15 TOES TO BAR
400 M RUN
A)SWOD
TURKISH GET UP 1 RM
DEADLIFT [email protected]%
B)CONDITIONING
AMRAP 12:
30 WALLBALLS(9/7)
10 RUSSIAN TWIST(20/15)
20 DISC OH LUNGES(20/15)
10 TOES TO BAR
A)OLY
EVERY 90″ FOR 12 MIN
3 SEC PAUSE SNATCH(ABOVE KNEE)
1-2 60% 3 2X65% 4-5 2X70%
SNATCH
6-7-8 3X75%
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
4 RFT:
400 M RUN
5 TURKISH GET UP(24/16)
10 GOBLET SQUAT(24/16)
10/10 KB SNATCH(24/16)
A)OLY
EVERY 90″ FOR 12 MIN
HANG SNATCH 1-3X60% 2-3X65% 3-4-3X70%
SNATCH 5-6 3X75% 7-2X80% 8-2X85%
B)GYMNASTIC CONDITIONING
ALT EMOM 12:
a)5 BAR MUSCLE UPS
b)40 SEG NOSE TO WALL HS HOLD
c)30 SEG L-HANG
d)50 DOUBLE UNDERS
C)CONDITIONING
3 RFT
5/5 TURKISH GET UP(24/16)
15 MEDBALL THROW SITUPS(9/7)
10 STRICT CHIN UPS
A)OLY
10 MIN TO HEAVY CLEAN&JERK
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
AMRAP 8
20 KB SNATCH(24/16)
10 STRICT CHINUPS
20 GOBLET SQUAT(24/16)
A)SWOD
WORK FOR HEAVY TURKISH GET UP
FRONT SQUAT [email protected],5%
B)CONDITIONING
4 RFT:
10 DEADLIFT(115% BW/BW)
20 BOX JUMPS
10 STRICT PULLUPS
