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