MONDAY
BBG:
1) 10 minutes to establish a 2rm Clean & Jerk.
Rack bar, then:
2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2rm from #1
Conditioning:
3 rounds of:
- 2:00 ME Wall Walks**
- 2:00 ME OH Walking Lunges 115/75 lbs.
- 2:00 ME KB Swings 70/53 lbs.
- 1:00 Rest
**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.
TUESDAY
Strength:
12 mins to establish a 3rm Back Squat, then 1×3@95%, 1×3@90%
Conditioning:
For time:
- 100 Hang Snatches 45/35 lbs.**
- 100 Double-Unders**
- Run 1 Mile
**There will be a 10 minute time cap for the Snatches and a 5 minute time cap for the Double-Unders. After each cap you will proceed to the next movement.
WEDNESDAY
BBG:
12 mins to establish a 2rm Snatch, then 1×1@95%, 1×1@90%.
Conditioning:
For time:
- 30 Burpee Box Jump Overs 24/20″
- 30 Front Squats @ 70% of your 1RM
- 30 Burpee Box Jump Overs 24/20″
THURSDAY
Rest / Make up Day / Active Rest / Skill Work.
Mobility Classes run at 6:30p and 7p.
**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
Strength:
5×3 Pause Back Squats (3 sec pause) – work up to a max triple for the day.
Conditioning:
4 rounds of:
- 20 Shoulder Touches
- 15 C2B Pull-ups
- 20 Deadlift 135/95 lbs.
SATURDAY
BBG:
20 minutes to establish a 1RM Clean & Jerk.
Conditioning:
“Fran”
Compare to 131116
21-15-9 of:
- Thrusters 95/65 lbs.
- Pull-ups
For time.