Snatch, Clean, Squat

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

60, 65, 67.5, 70, 72.5x2, 75kg

70kg

75kg
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

80, 85, 90, 92.5x2, 95x2

85kg

 95kg

Strength
7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

100x3, 105x2, 110x2

Conditioning
5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters - 70kg
Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

Only had time for 3 rounds

Rnd 1 - 41s/4/1:20
Rnd 2 - 38s/3/1:16
Rnd 3 - 38s/3/1:11

Snatch work!

BB Gymanastics
1] 7x2 Snatch off High Blocks - Rest 60s
50, 55, 60, 62.5, 65, 67.5, 70

2a] 4x3 Drop Snatch - Rest 60s
60, 62.5x3

2b] 4x3 Snatch High Pulls - Rest 60s
70, 72.5x3

Conditioning
NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

Muscle ups unbroken
Row splits sub 1:50

Rest 2 hours (coached 2 classes)Strength
1a] 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

3x8 with red band assistance

1b] 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec
20, 22.5

Holy shit these were hard!!