MONDAY
BBG:
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Conditioning:
15 Minute AMRAP:
- 30 Burpee Step-ups 20″ (alternate legs)
- 40 OHS 45/35 lbs.
- 50 Double-Unders
TUESDAY
BBG:
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Conditioning:
12 minute AMRAP:
- 10 C2B
- 20 Shoulder to Overhead 115/75 lbs.
- 30 Double-Unders
WEDNESDAY
Strength:
Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds
Conditioning:
5:00 AMRAP of:
- Snatches (anyhow) 115/75#
EMOM (including 0:00) perform
- 15 Unbroken (UB) Double-Unders before starting Snatches.*
*You have 5:00 to complete as many snatches as possible. Every Minute On the Minute (including 0:00) your snatch campaign will be interrupted by 15 Double-Unders.
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS AT 6:30p and 7p. Come get loose!
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
Alternating EMOM for 14:00-
- 5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)
- 10 Box Jumps 24/20″
Conditioning:
AMRAP in 10:00:
- 100 Double-Unders
- 50 Wall Balls 20/14 lbs.
- ME Muscle Ups with the remainder of the 10:00
*If no muscle ups, do 10 reps of each of the 3 part progression until 10:00 is up*
SATURDAY
BBG:
Alternating EMOM for 14:00-
- 3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)
- 15 Double Unders
Conditioning:
21-18-15-12-9-6-3 of:
- Thrusters 95/65 lbs.
- Bar-Facing Burpees
*20 minute time cap.*