Strength/Skill

ON A 20:00 RUNNING CLOCK...

Establish 1RM Snatch


Workout

FOR TIME (15:00 Time Cap)

10,9,8,7...1

Hang Power Snatch 95/65


*5 Strict Pull-ups then 60m(10mx6)Shuttle Run after full set

Capacity Work

10,9,8,7...1

Hang DB Snatch*

* 5 tough ring rows then 60m(10mx6) shuttle runs  

 

Homework

SNACK WORK 

Bench Press

4 x  5 - 6

30x1

70 - 75% of 1RM

Rest 2:30


FOR THE PUMP

21-15-9

Strict Pull-ups

15-12-9

Strict Chin-ups


-Rest 2:00-


Repeat if necessary!



3 Sets

5/5 Single Arm DB Bent Over Rows @ 3111


-Rest 1:00 b/t Sets-

 

CONDITIONING

Warm-up

EMOM x 10:00

:45 @ EZ

:15 @ HARD


10 SETS

2:00 @ 10 MIN Bike test PR Pace

2:00 Rest


STRENGTH

5 SETS

Deadlift x 8 @ 3111


-Rest 2:00 b/t sets-


E2MOM x 12

2 TNG Power Cleans + 2 HPC + 2 HHPC*


EVERY :30 x 20 SETS

1 Power Clean @ 80% of 1RM PC



*Light to Moderate. Make them Snappy and fast.

 


 

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