MetCon
For Time:
400m Run
30 Thrusters (75/115#)
30 Pullups
400m Run
20 Thrusters (95/135#)
20 CTB Pullups
400m Run
10 Thrusters (105/155#)
10 BMU
MetCon
For Time:
400m Run
30 Thrusters (75/115#)
30 Pullups
400m Run
20 Thrusters (95/135#)
20 CTB Pullups
400m Run
10 Thrusters (105/155#)
10 BMU
Lift
TnG Power Snatch 2-2-2-2-2 (Ascending)
MetCon
6 Sets of:
250m Row SPRINT
90s Rest
Strength
Front Squat 3×10 @ 60%
MetCon
3 Rounds For Time of:
15 HSPU
12 Squat Cleans (105/155#)
9 Bar Facing Burpees
REPEAT OF LAST WEEK!!!
► Athlete Choice Warmup So Be Prepared!!!
Olympic Lifting (2 Hours)
Part A – Snatch (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance
ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)
iii) Snatch Pull 3-3-3-3 (Ascending)
iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)
Part B – Clean & Jerk (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk
ii) Clean Pull 3-3-3-3 (Ascending)
iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)
iv) Clean & Jerk 2-2-1-1-1 (Ascending)
Part C – Accessory (15 Minutes)
i) Back Squat 5-5-5 (Ascending – Large Jumps)
ii) Seated Box Hops 5-5-5 (Ascending)
► Record Weights (Every Week Will Be The Same Progression)
► Focus On Specific Positions (ie. Hip Contact)
► If Mechanics Break Down, DO NOT Increase Weight
Strength
Wide Grip Bench Press 20-15-10-5 (Ascending)
MetCon
For Time:
75 Calories SE
60 SA DB Chest Press – R (35/50#)
45 T2B
60 SA DB Chest Press – L (35/50#)
75 Calories SE