Weightlifting

Technique Primer: Press in Snatch (ascending weights) – 5, 4, 3

  • Power Snatch + OHS (3 sec hold in bottom) – 70% x (2+1) x 6
  • Power Jerk + Jerk – 70% x (2+1) x 6 (% of Jerk)
  • Snatch Balance (3 sec hold in bottom) – 70%x2x5

Amrap 10 minutes

Part 1

  • Snatch 30 reps of 65% 1-RM
  • Snatch 20 reps of 75% 1-RM
  • Amrap in remaining time of 80% 1-RM

Part 2

  • In a 8 m window, stablish a max snatch, no reste between part 1 and 2.

Emotm 22 minutes

  • Movement 1 – Gymnastics
  • Movement 2 – Non-Monostructural Conditioning
  1. Unbroken Complex: 3 butterfly pull up+ 3 chest to bar pull up + 3 muscle up bar
  2. Sled pull 50 m AHAP

For time

5 rounds of:

  • Row 400m
  • 15 Burpees .6″ Target

SECOND TRAINING SESSION

Strength

  • Split jerk behind the neck + OHS (3+3) 85% 1-RM
  • Bench press: 75%x3 , 80%x1, 75%x3, 85%x1, 75%3, 90%x1, 75%x3
  • Ring dip AHAP 5×5
  • Core session