Monday
Skill
EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

NOTES: Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Conditioning

1 minute Max Effort Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 Overhead Squats @ 45Kg/30Kg
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 Overhead Squats @ 45Kg/30Kg
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

Tuesday
Strength
High Bar Back Squat: 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

Conditioning

4 rounds for total working time of:

Run 400m
14 Lateral Burpees (over bar)
7 Power Cleans 60Kg/40Kg

Rest 1:1

*Notes: 20 minute time cap. : Choose a pace on the Row that is roughly 90% of your best 400m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.

Wednesday
1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

NOTES: Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

-then-

For time-

3 rounds of:

20 KB Front Squats 24/16kg
7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg

Run 800m

3 rounds of:

15 KB Front Squats 24/16kg
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg

Friday
TBA – 13.4

Saturday
1RM Clean & Jerk (15 Min Cap)

Conditioning Retest
Baseline
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

OR

Fran
21-15-9
Thrusters 45Kg/30Kg
Pull Ups

OR

Amanda
9-7-5
Muscle Ups
Snatches 60Kg/40Kg