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Monday 15 January 

Warm Up

250m row

Lunge Length of the rig

Backwards lunge length of the rig

10 Air Squats

Power Snatch progression (HP, HP knee, PS) x3 45/35

OHS with bar x10

Back Squat with Bar x 10

 

A) Conditioning

15-12-9

Cal Row

Power Snatch (95/65) (85/55) (75/45)

Then

15-12-9

Cal Row

Clean and Jerks (same weight as above)

-16 min CAP

 

B) Squat Snatch

EMOM x 12 (3 Rounds)

Minute 1, 5, 9 – 3 Reps @ 75%

Minute 2, 6, 10 – 2 Reps @ 80%

Minute 3, 7, 11 – 1 Rep @ 85%

Minute 4, 8, - Rest

 

 

C) Back Squat (12 total minutes)

2 Rounds (every 2 mins)

5 Reps @ 80%

3 Reps @ 84%

1 Rep @ 88%

 

Accessory Work

Gymnastics Work to establish Muscle ups/Bar Muscle ups/or unassisted ring dips

-work from last weeks effort. Work to string together consecutive reps.

*this skill will be in the open. 



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