Strength

Snatch High Pull + Power Snatch + Hang Snatch
5 sets of 1 across
Start at 70% of 1RM
Target a 5-10lb increase each week

WOD

10min AMRAP
3 Clean and Jerks 135/95
30 Double Unders
6 Clean and Jerks
30 Double Unders
9 Clean and Jerks
30 Double Unders
etc... each round adds 3 reps for the clean and jerk

Comp HW

BPS Day 22
-Shoulder Tap Push-Ups, 10 Reps, 2 Sets, 1 Minute Rest
-1 Arm Farmer's Carry 130% of last week's weight, 50 Meters (down and back on turf), 5 Sets Each Arm, 1 Minute 30 second Rest Between Arms
-Upper Extremity Nerve Floss, 2 Sets, 10 Reps, 1 Minute Rest

Max set of unbroken muscle-ups

Comment

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