3.13.18

A. Olympic Lifting

20 minutes on the clock

Snatch

60%x2, 70%x2, 75%x2, 80%x1

2 second pause 1″ off ground and catch

Clean and Jerk

60%x2, 70%x2, 75%x2, 80%x1

2 second pause 1″ off ground and Jerk catch

B. Conditioning

“Take a Chance”

5 rounds for time

10 pull-ups

15 burpees

20 wall balls

30 calorie airdyne

C. Accessory

2 rounds

2 minutes plank

– rest 1 minute –

0 views0 comments

Recent Posts

See All

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press