Snatch 1x1 15 minutes to establish a 1RM Snatch for load: #1: 1 rep Clean & Jerk 1x1 15 minutes to establish a 1RM Clean & Jerk for load: #1: 1 rep 400m farmer's carry 400m farmer's carry (53/35) RX+: (70/53) 50 burpee box jumps 50 burpee box jumps (20)
Squat mobility warm-up 2 Rounds 10 hip extensions w/ band per side 10 goblet squats 10 bulgarian split squats per side "Big Clean Complex" Without dropping the bar complete: High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang [...]
Snatches Work up to a heavy double for the day Back Squat 3x4 All reps performed at 80% of 1RM Metcon 3 rounds 400m run 200m farmers carry (70/53) 100m waiter's walk (35/25)
Weightlifting EMOM EMOMx8: Mins 1: 4 Snatches (75-80%) Min 2: 8 Clean and Jerks Min 3: Rest Min 4: 4 Snatches Min 5: 8 Clean and Jerks Min 6: Rest Min 7: 3 Snatches Min 8: 6 Clean and Jerks *record successful reps *record weight in comments Metcon EMOMx18 Min 1: 18/15 calorie row Min [...]
Clean & Jerk EMOMx10 Increasing weight each round Full (squat) clean and (split) jerk Record highest successful lift Metcon For time: 75 wall ball shots 200 double unders 1 mile run Skill practice Take time to work on a skill/movement
Snatch EMOMx10 Full (squat) snatch Increasing weight Score is heaviest successful lift Metcon 21-15-9 Thrusters (95/65) Pull-ups Calorie Row RX+: Chest-to-bar pull-ups
Hang Snatch EMOMx10 increasing weight each minute Metcon (EMOMx21) minute 1: 18/15 calorie row minute 2: 10 pistols minute 3: 15/10 chest-to-bar pull-ups
Snatch clinic will be held in place of class.
4x2 Clean and Jerks Every 90 seconds for 4 rounds, complete two (full) clean and (split) jerks. Start at 60% and increase weight each round. After round four, rest two minutes and start the next EMOM. Clean and Jerk EMOMx4 Complete 1 (full) clean and (split) jerk at the heaviest completed weight from the previous [...]