A: Core prep
3 x 30 russian twist + 20 knee tucks + 1 min plank
B: Snatch
On the 2 minutes x 8
2 Power snatch + 1 full snatch
All sets at 70%
C: Back Squats:
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.
A: Core prep
3 x 30 russian twist + 20 knee tucks + 1 min plank
B: Snatch
On the 2 minutes x 8
2 Power snatch + 1 full snatch
All sets at 70%
C: Back Squats:
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.
On the 2:30 x 10
Start with 1 of each. Each round goes up by 1 on all movements.
When you can no longer complete the round,take a recovery round. Then, start again with 5 reps and hold that for the remaining rounds.
* Score is the last fully completed round plus total reps on the last non-completed round.
Bar Muscle Ups
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster