Power Snatch (High hang + low hang + floor) 3×1+1+2, 3×1+1+1
Handstand Pushup “test”
3’ Amrap (hardest HSPU variation)
3’ Rest
3’ Amrap (easier variation)
*use same variations as previous weeks – break up sets as needed for max …
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10′ Power Clean + Jerk Daily Max (work to heavy single)
3’ Amrap (at 85% of heaviest single)(good reps, don’t get sloppy on Jerks)
For Time..
5 Rounds
8 Pullups
12 Back Squats (45/30kg)
16 V-ups
20 Double Unders (60 Singles)
Accessory
Band Pullaparts …
BB Complex – 1 light warm up set, then 4x on 2:30 Interval (build as heavy as possible)
BO Row + RDL + Hang Power Clean + Front Squat x3-2-1 (3 of each, then 2 of …
Snatch Pull + Power Snatch + Squat Snatch 6×1
KB Carry – 1 KB OH, 1 Front Rack 4x20m
SL DB Hip Thrust 4x8e
3 Rounds for max reps
1’ Toes to Bar
1’ Wall ball (20/14lbs)
1’ Pullup (Rx+ = …
2-Step Back Squat 5×3 (try working to 80%)
5’ Rest and set up
Broken up DT (18’ Cap)
15 Rounds
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Rx = 55/37kg
Rx+ = 70/47kg (DT Weight)
(120/80)
(155/105)
10’ Pullup Skill Practice
BB SL Deadlifts 2x6e, 2x4e (challenge weight on 4’s)
Seated straight leg pike lifts 4×10 (hands next to thighs – sit on plate if you can’t lift your legs)
V-up holds 4x15s (reach for …
Hip Snatch 2×3 (slight bend in knee and hip, no countermovement – very light)
High Hang Snatch 2×2
Low Hang Snatch 2×2
Snatch 2×2
*Goal is get the bar back to the hip every set the same as hip …
Power Clean + Jerk 4×2+1 Warm up/build up
7x On 30” Interval
PC + Jerk 1+1 (at or slightly below last weeks weight)(beware of short rest catching up to you)
2 Rounds For Time (12’ Cap)
25/20 Cal Row
20 …
Sled Push 5x (10m low+10m high handles)
For Time (15’ Cap)
20 Deadlifts (Rx = 45/30kg) (Rx+ = 60/45kg)
200m run
20 Burpees over bar
200m run
20 Hang power cleans
200m Run
20 Pullups
200m Run
20 Front squats
Band Pulldown 3×10-12 (hang band over …
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Clean Pull + Power Clean + Squat Clean 6×1 (work ahap, make the final pull look/feel the same on every rep)
KB/DB Double OH Carry 3x30m (15 + back)
DB SL Hip Thrust 3x10e
EMOM x5 Rounds (start …
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