A)OLY EVERY 90″ FOR 12 MIN SLOW SNATCH 1 3X60% 2 3X65% 3-4 3X70% SNATCH 5-6 2X75% 7-8 2 X80% B)SWOD EVERY 2’30» FOR 7’30» ENDERTON FORNT SQUAT 70%* 3 SEC PAUSE FRONT SQUAT+DOUBLE REBOUND FRONT SQUAT+FRONT SQUAT C)CONDITIONING AMRAP 8: 25 DOUBLE UNDERS 15 TOES TO BAR 5 SQUAT CLEAN(80/52,5)
A)SWOD EVERY 2’30» FOR 7’30» BACK SQUAT 5×85% EVERY 2’30» FOR 7’30» PUSH PRESS 5×85% B)CONDITIONING FOR TIME: 400 M RUN 20 OVERHEAD SQUAT(40/25) 400 M RUN 20 KB SWING(24/16) 400 M RUN 20 TOES TO BAR 400 M RUN 20 BURPEES
A)OLY EVERY 90″ FOR 12 MIN POWER CLEAN+CLEAN+JERK 1 60% 2 65% 3 70% CLEAN&JERK 4-5 2X75% 6 2X80% 7-8 2X85% B)CONDITIONING AMRAP 4: 10 DEADLIFT(110%BW/BW) 25 BOX JUMPS ——3 MIN REST—— AMRAP 4: 10 POWER CLEAN(60/40) 10 OTB BURPEES ——3 MIN REST—– AMRAP 4: 5 PULLUPS 10 PUSH UPS 15 AIR SQUAT