Weightlifting
Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance – 4 x (1+1+1)
- Hang Snatch (below knee) + Snatch + Snatch balance- 70%x2x5
Every minute, for 12 minutes: 2 reps
- Power Clean (Staring moderately heavy, increase the load every 3 minutes (~60% to ~80% to 1-RM)
Every minute, on the minute, for 5 minutes:
Front Squat
- Set 1 – 3 reps 75%
- Set 2 – 1 reps 80%
- Set 3 – 3 reps 75%
- Set 4 – 1 reps 80%
- Set 5 – 3 reps 75%
Rest one minute, and then…
Every two minutes, for 12 minutes (6 sets):
Front Squat
- Set 6 – 4 reps x 70%
- Set 7 – 1 reps x 85-90%
- Set 8 – 4 reps x 70%
- Set 9 – 3 reps 75%
- Set 10 – 90% x 1 reps
- Set 11 – HS x 1 reps
4 Rounds for time
- 12 Calorie row
- 15 OHS 60kg
- 9 Bar facing burpees
- 6 cluster 60kg
Final work
- Row 75 Calories
- 50 6″ Target Burpees
- 25 Power Cleans 70kg
- 10 Muscle up bar