Weightlifting

Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 70% -10 x 1

REST DAY

Weightlifting

Clean & Jerk – heavy single; 75% (of HS) x 1 x 5
Snatch – heavy single; 75% (of HS) x 1 x 5
Pause Back Squat – 70% x 3 x 3

Strength/Skill

Deadlift, 5-5-5-3-3

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches, 75/55

Weightlifting

Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 70% – 10 x 1

Strength/Skill

15 mins to establish a Heavy Single of Power Clean and Jerk

Drop down to 65% and perform 1 rep every minute for 12 reps

Conditioning

Row 500m X 3

Rest 2:1

Weightlifting

Snatch – heavy single; 75% (of HS) – 5 x 1
Clean & Jerk – heavy single; 75% (of HS) – 5 x 1
Front Squat – heavy single; 80% – 2 x 2

Strength/Skill

Front Squat, 5-5-5-3-3

Conditioning

21-15-9 reps of:

Sumo-deadlift high-pull, 75/55
Toes-to-bar

Weightlifting
Snatch – heavy single; 70% of HS – 3 x 2
Clean & Jerk – heavy single; 70% of HS – 3 x 2
Snatch Pull – 90% (of snatch) – 3 x 3
Front Squat – heavy single

Conditioning
In teams of two, complete the following for time:

Run 2 miles
200 Push ups
300 Sit ups
400 Air squats

Weightlifting

REST DAY

Conditioning

AMRAP in 3 mins:
50 Double Unders
40 Wall balls, 20/14
30 Box jumps, 30/24
20 Burpees
10 Handstand push ups

Rest 2 mins

AMRAP in 5 mins:
50 Double Unders
40 Wall balls, 20/14
30 Box jumps, 30/24
20 Burpees
10 Handstand push ups

Rest 4 mins

Complete for time:
50 Double Unders
40 Wall balls, 20/14
30 Box jumps, 30/24
20 Burpees
10 Handstand push ups

Weightlifting

Snatch – 70% – 2 x 2, 75% – 2 x 2, 80% – 3 x 1
Clean & Jerk – 70% – 2 x 2, 75% – 2 x 2, 80% – 3 x 1
Snatch Pull – 90% (of snatch) – 3 x 3
Front Squat – 80% – 3 x 2

Strength/Skill

Wall Walks, 5 x 3

The intent is to establish a controlled, well-balanced wall walk and maintain a “hollow” position while inverted.

Conditioning

“Helen”

Complete 3 rounds for time of:
Run 400 m
21 Kettlebell swings, 53/35
12 Pull ups

Weightlifting

Tall Snatch – 4 x 3
Mid-Hang Snatch – 65% – 5 x 2
Power Clean + Power Jerk – 70% (of PC) 5 x 1

Strength/Skill

10 mins to establish a Power Snatch Heavy Single.
(this is not a 1RM)
Drop to 80% of HS and perform 1 Hang Power Snatch every 20 secs for 15 reps.

Split Press, 5-5-5-5-5
Push Press, 3-3-3-3-3

Weightlifting

Snatch – 70% x 2, 75% x 2, 80% – 3 x 1
Clean & Jerk – 70% x 1, 75% x 1, 80% – 3 x 1
Clean Pull – 90% (of clean) – 3 x 3
Back Squat – 80% – 3 x 2

Strength/Skill

Snatch Balance 2 reps on the minute for 10 mins – technical focus, not strength

Conditioning

Complete 5 rounds of:

30 seconds max reps push ups (hand-release)
30 seconds max calories rower
Rest 3 min