SNATCH
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)
*If back is feeling too fatigued from this week, go from high blocks – above the knee.
CLEAN AND JERK
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)
**If back is feeling too fatigued from this week, go from high blocks – above the knee.
FRONT SQUAT
2 Set of 5 reps, rest 2 minutes between sets*
This should be at your desired 10RM for next week. This is the beginning of deload that will set the stage for a epic next week, so you should walk away from these two sets being ready to murder that weight next week. Aim for 5-10lbs heavier than your previous 10RM front squat.
WOD – Aerobic/Lactic Intervals
3 rounds:
10 Power cleans 185/125
25 Wall balls 20/14
50 DUBS
Rest 2 minutes
-Rest a total of 5 minutes between A and B-
3 Rounds:
10 Push Jerks 155/105
10 Burpees to 6″ target
Rest 1 minute
-Rest a total of 5 minutes between B and C-
3 Rounds:
20 T2b
400m Run ← The first effort should be “this was terrible I don’t think I will make it”
Rest 2 minutes
