Week of May 16, 2021

Monday

A. Snatch Pull + Snatch:

- (1+1) @ 80-85% 1RM Snatch

- (1+1) @ 85-90%

* Rest 60-90 seconds between sets *

B. Snatch:

- 3 singles @ 90-95% 1RM Snatch

* Rest 60-90 seconds between sets


AMRAP 20 Minutes

100 Strict Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

*8:00 Cap on Strict Pull-Ups


Tuesday

A. Power clean + Push Jerk:

2 @ 65% 1 RM Power Clean

2 @ 70%

1 @ 75%


- rest 60-90 seconds -


2 @ 70%

2 @ 75%

1 @ 80%


- rest 60-90 seconds -


1 @ 80-85+%


B. Clean Deadlift

- 4x3 @ 95% 1RM Clean

- rest 60-90 seconds between sets -


2 Sets (1 Set every 7:00)

4/3 Muscle Ups (sub burpee pull ups)

6 Power Snatches (115/80)

4/3 Bar Muscle Ups (sub jumping barmu or burpee pull up)

6 Power Clean and Jerks (115/80)


Wednesday

A. Front Squat + Back Squat:

- (2+2) x5 sets. Move up in weight each set.

* Rest 60-90 secs between sets


8 Sets (Complete every 3:00 or rest 1:1 b/t sets)

12/10 Calorie Assault Bike (OR another machine OR 150m Run)

10 Dumbbell Thrusters (35’s/25s)

8 Burpee Box Jump Overs (24/20)


Thursday

A. Hang Snatch

3 @ 65% 1 RM Snatch

2 @ 70%

1 @ 75%


- rest 60-90 seconds -


3 @ 70%

2 @ 75%

1 @ 80%


- rest 60-90 seconds -


1 @ 80-85%


AMRAP 8 Minutes

24/20 Calorie Bike Erg (OR another machine OR 250m Run)

12 Deadlifts (225/155)


-Rest 4-8 Minutes-


AMRAP 8 Minutes

12 Toes to bar

12 Dumbbell snatches (50/35)


Friday

A. 200M Run+one 50FT Sled push@heavy-6 sets


4 rounds

Row 500M

12 DB Box Step overs

12 DB Power Clean

8 HSPU


Sunday

Row "Lactate Threshold" Workout


7 Sets

75sec at fast,

75sec at easy,

75sec active recovery).

-No rest b/t reps or sets-

Active recovery pace is athlete choice (no stopping).

*This is an unbroken 20m15s workout.




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