1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5# (that’s 10# total from week 1).
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5# (that’s 10# total from week 1).
Conditioning - don't kill yourself on this
4 rounds of:
1:00 ME Step Down Box Jumps 24/20″
1:00 ME Deficit HSPU 6/4″
1:00 ME Muscle-Ups
1:00 Rest
Extra:
a) 3x3 pause HBBS 3 sec hold at 50%
b) 3x6 bent KB row
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
ReplyDelete135-145-155-160-160
2) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO
175-180-180-180
Strength - not maximal
a) 3x6 benchpress- 95-100-110
b) 3x5 muscle ups- practice
BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5# (that’s 10# total from week 1).
140 (5 more lbs was way heavy)
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5# (that’s 10# total from week 1).
105# (missed 110 during "practice")