A.1
15 Minutes to find a 3RM Snatch – Full or Power
Snatch Pull 4×3 @ 100-115% of Snatch 3RM. Rest 60 Seconds between Sets
A.2
5 Rounds
15 Thrusters #75/#55
12 Toes 2 Bar
9 Box Jumps
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2 Rounds
5 Bar Muscle Ups/ 15 C2B Pull Ups
10 Elevated HSPU
15 Box Jumps 30″/24″
20 GHDSU/60 Sit Ups
25 Burpees
5 Power Snatch #135/#95
10 OH Squats
15 Power Cleans
20 Jerks
25 Deadlifts
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A.1
Back Squat 5, 5, 5, 5, 5
Deadlift 1, 1, 1, 1, 1
One Deadlift immediately following each set of back squats.
A.2
4 Rounds
3 Minute AMRAP
3 Ground to Overhead #135/#95
6 Push Ups
9 Ball Slams
Rest 1 Minute.
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2-4-6-8-10
1 Full Gasser
Pull Ups x 2
Barbell Complex #155/#95
1 rep= 2 deadlift, 2 Hang Power Clean, 2 Push Press
*only one athlete working at a time, person one must complete the entire round before person two can start. Continue to alternate until each athlete has completed the all 10 reps.
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A.1 Snatch Balance Work up to a 1RM
A.2
“Lynne”
5 Rounds
Body Weight Bench Max Reps
Pull Ups Max Reps
Up to 5 Minutes Rest Between Rounds
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