A. Snatch Complex: 1 Snatch + 2 Overhead Squats + 1 Snatch + 1 Snatch Balance *Work up to three working sets — heaviest possible B. Clean Deadlift: 4 x 3 @ 110% (of clean) C. High Bar Back Squat: Work up to heavy triples (focus on maintaining hip width stance and high bar position) D. Supplemental workout: Three rounds for time of: 250 m row 15 KBS (32/24kg, Russian)
20-minute Partner AMRAP of: Slam Balls Push-ups KBS One person completes 1 slam ball, 1 push-up, and 1 ketllebell swing while the other partner rests. The other partner would then complete the set of 1. Increase reps by 1 each round; so, the next round would be 2 slam balls, 2 push-ups, and 2 ketllebell swings. Continue this pattern until time has expired.
5 rounds of 5 reps for load of: Bear complex 1 rep = 1 power clean + 1 front squat + 1 push press +1 back squat + 1 push press (fm behind neck). Execute without stopping or putting the bar down.
A. “Baseline” For time: 500m row 40 air squats 30 sit ups 20 push-ups 10 pull-ups B. 10 minutes to establish your best set of max double-unders
A. Turkish Get-Ups: 3 x 10 (5 reps each arm)–heaviest possible B. Time Trial: Row 500 meters