BBG: Competition team. Arrive early to complete. Allot at least 30 minutes, 45 minutes is preferable.
1) 10 minutes to a max of the complex, then repeat for three sets: 2 Hang snatch + 1 Snatch,
2) 10 Minutes to a max of the complex, then, repeat for three sets: Hang CJ double + 1 CJ
Strength:
1) BS: 1X8@65, 70, 75, 80
2A) FS: 1X5@60, 65, 2X5@70
2B) 4X5 Tempo Close-grip Bench 33X0
3A) 3XME Strict C2B PU (Competition does rings with false grip)
3B) 3X15 Good morning
BBG: 1) 12 minutes to max: 3-position Power Snatch, (floor, 2” from floor, hang)
2) 12 minutes to max: 3-position Power Clean
3) 12 minutes to find a 3RM Jerk
Conditioning:
4) 30 pull-ups, 30 burpees, 20/20, 10/10
Strength:
Competition (before conditioning):
3.5 A) 4X3 Clean pull@110% of clean
3.5 B) 4X5 Snatch-grip Push-press + 1 Pause OHS (5 counts at bottom)
BBG: 1) 2RM Hang Clean and Jerk (jerk after every clean, may drop BB to floor)
Strength:
2) BS: 1x8@65, 1X8@70, 1X6@80, 1X6@85
3) FS: 1X5@70, 75, 80, 85
Conditioning:
5 rounds:
30’”ME Burpees
R30,
30’" ME Rope Climb
R30
30’” ME HSPU
R30
BBG: 1) 3RM Hang Snatch
Strength:
2A) 4X3 Snatch High-pulls@110% of above
2B) 4X45 sec Bent-over Row holds
Conditioning:
3) For time and reps:
4 rounds:
Run 400m
ME UB Muscle-ups/ Pull-ups
BBG: 1) Max Snatch
2) Mx CJ
Strength:
3) 3RM FS
Conditioning:
4) 4 rounds for time:
25 pull-ups
7 Push jerks (135/95/or 60% 1RM Jerk)
BBG: Competition:
Arrive at least 30 minutes early to complete this work, 45 minutes is optimal.
1) 10 minutes to 3RM Hang Snatch, then repeat for three sets
2) 10 minutes to find a 2RM Hang Clean + 1 Jerk, then repeat for three sets
Strength:
1) BS: 1X10@60, 1X10@65, 1X8@70, 1X8@75%
2A) FS: 1X5@60, 1X5@65, 2X5@70
2B) 4X8 close grip bench
3A) 3XME Strict Pull-up
3B) 3X8 Good Morning
BBG: 1) 10 minutes to 3RM Hang Power Snatch
2) 10 minutes to 3RM Hang Power Clean
3) 10 minutes to max of the complex:
Push-press + Push Jerk + Split Jerk
Strength:
Competition team only:
4A) 5X3 Hang clean pull
4B) 5X3 Heaving Snatch Balance
Conditioning:
5) 3 rounds each for time:
9 HSPU, or 18 Push-up
50 KBS
9 Bar muscle-up, or 9 Chest-to-bar Pull-up
BBG: 1) 12 minutes to find a 1RM of the complex:
2 Clean-pulls + 1 Clean and Jerk
Strength:
2) BS: 1X8@65, 1X8@70, 1X6@80, 1X6@85,
3) FS: 1X5@60, 5X70, 5X75, 5X80
Conditioning:
4) 4 rounds, each for time:
800m run
Rest 1:1
BBG: 1) 12 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
Strength:
3a) 5X2 Snatch First Pull (top of knee) - heavier then last week
3b) 5x5 Pendlay Row - heaviest possible
Conditioning: 7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap, or ME Pull-ups, 12 rep cap)
ME Burpees
*Rest 1 minute.
BBG: 15 minutes to Snatch max
15 minutes to CJ max
Strength:
10 minutes to 3RM Front Squat
Conditioning:
5 Muscle-ups (If you cannot do muscle-ups, perform a hang clean to thruster instead @50% of 1RM CJ)
10 Burpee Box Jumps
200m run
9 Muscle-ups
18 Burpee box jump
200m run
12 Muscle-ups
24 Burpee box jumps
200m run
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