Back Squat – 3 @ 70%, 80%, 85%, 90%, 85% –

**Strength/Skill**

*15:00 to work on muscle up progression *

**Conditioning**

*5 rounds for time of*:

10 Bench press (135/95)

10 TTB

**Barbell Program**

*Snatch*:

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

*Squat Jerk*:

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

*Halting Clean Pull (3 sec hold at knee)*:

1 x 5@60%

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@85%

*Back Squat*:

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

Clean & Jerk 2 + 1 @ 70%, 80%, 85%, 90%, 85% –

**Strength/Skill**

1A) DB/KB Split Press 4 x 5 – *rest :90*

1B) *:30* Weighted Plank Hold – *rest :90*

**Conditioning**

100-80-60-40-20 Double Unders

50-40-30-20-10 Thrusters

*Switch each movement*

**Barbell Program**

*3 Position Clean & Jerk (2 each top down)*:

50%, 60%, 65%, 70%, 75%

*Split Jerk Behind Head*:

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

*Snatch Pull*:

1 x 5@60%

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@85%

*RDL (% 1rm Snatch)*:

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

1)

2)

**Conditioning**

*With a partner complete the following*:

100 – KBS (55/35)

80 – Calorie Row

60 – Power Cleans (115/75)

40 – Split Jumps

20 – Pullups

*******Each partner must complete one rep of each movement*******

*******Partners can switch at any time*******

*******Every 3 minutes each partner must complete 5 burpees*******

**Barbell Program**

*Clean Pulls*

1 x 5@60%

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@85%

*Snatch Balance*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

*Dumbell Press from Split Position*

Work up to 3 sets of 5 at moderate intensity

*RDL*

1 x 5@50%

1 x 5@60%

1 x 5@70%

2 x 5@75%

Split Jerks – 2 @ 70%, 80%, 85%, 90%, 85% –

**Strength/Skill**

1A) Front Squat 4 x 5 – *rest :90*

1B) Ring Rows 4 x 10 – *rest :90*

**Conditioning**

“*Helen*” *3 rounds for time of*:

400m Run

21 KBS (55/35)

12 Pull-ups

**Barbell Program**

*Snatch Pull*

1 x 5@60%

1 x 5@65%

1 x 5@75%

1 x 5@80%

1 x 5@85%

*Jerk Recoveries*

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@85%

1 x 5@90%

*Snatch Grip Lift Off*

*3 sec hold just off floor & at knee*

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

1 x 5@80%

*Back Squat*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

Snatch – 3 @ 70%, 80%, 85%, 90%, 85% –

**Strength/Skill**

1A) Box jumps – 4 x 3 – max height – *rest :90*

1B) Glute Ham Raises – 4 x 8 – *rest :90*

**Conditioning**

6 x 100m Sprint – actively walk/rest back to the starting line (*1:30* at most)

**Barbell Program**

*Clean & Split Jerk*

5 + 3@50%

5 + 3@60%

5 + 3@65%

5 + 3@70%

5 + 3@75%

*Overhead Squat*

1 x 5@60%

1 x 5@65%

1 x 5@75%

1 x 5@80%

1 x 5@85%

*Good Mornings*

Work up to 3 sets of 5 @ moderate intensity

Back Squat – 3 @ 70%, 80%, 85%, 90%, 85% –

**Strength/Skill**

*15:00* to work on muscle up progression

**Conditioning**

*5 Rounds for time of*:

10 GHD Situps

5 Power Snatches (115/75)

10 OHS (115/75)

**Barbell Program**

*Snatch*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@65%

*Squat Jerk*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@65%

*Halting Clean Pulls*

*(3 sec hold just off floor & at knee)*

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@75%

1 x 5@80%

*Front Squat*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@65%

Clean & Jerk – 2 x 1 @ 70%, 80%, 85%, 90%, 85% –

**Strength/Skill**

1A) DB/KB Split Press 4 x 5 – *rest :90*

1B) :30 Weighted Plank Hold – *rest :90*

**Conditioning**

*7 Minute AMRAP of*:

3 Thrusters (95/65)

3 C2B

6 Thrusters

6 C2B

*And so on…*

1)

2)

**Conditioning**

*20:00 AMRAP with partner of*:

15 Burpees

15 Pull-ups

15 Wall Balls

15 Hang Power Cleans (full) (95/55)

200m Run

*Partners will switch after each movement*.

**Barbell Program**

*Clean & Jerk*

5 + 5@50%

5 + 5@60%

5 + 5@65%

5 + 5@70%

5 + 5@65%

*Snatch Grip Lift Offs*

1 x 5@60%

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@75%

*Back Squat*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@65%

Split Jerks – 3 @ 60%, 70%, 75%, 80%, 75% –

**Strength/Skill**

1A) SDLHP 4 x 8 –* rest :90*

1B) Jerk Balance 4 x 8 –* rest :90*

**Conditioning**

*12:00 AMRAP of*:

3 Snatches (135/95)

6 Clean & Jerks (135/95)

9 C2B Pullups

54 Double Unders

**Barbell Program**

*Snatch*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@65%

*Jerk Balance*

1 x 5@50%

1 x 5@55%

3 x 5@60%

*Clean from Mid Thigh*

1 x 5@60%

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@75%

*Good Mornings*

Work up to 3 sets of 3 at moderate intensity

Snatch – 3 @ 60%, 70%, 75%, 80%, 75% –

**Strength/Skill**

1A) Snatch Grip Deadlift 4 x 5 – *rest :90*

1B) TGU 4 x 5 each arm – *rest :90*

**Conditioning**

12 x 50m sprint – actively rest/walk back to starting line Rest

1:00 while walking

**Barbell Program**

*Snatch from Mid Thigh*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@65%

*Jerk from Rack*

1 x 5@50%

1 x 5@60%

1 x 5@65%

1 x 5@70%

1 x 5@65%

*Clean Grip Lift Offs*

1 x 5@60%

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@75%

*Front Squat*

1 x 5@60%

1 x 5@70%

1 x 5@75%

1 x 5@80%

1 x 5@75%