Warm up:
With An Empty Barbell:
6 Snatch Grip Deadlifts
6 Snatch Grip High Pulls
6 Muscle Snatches
6 Snatch Grip Push Jerks (From Back Rack)
6 Power Snatches
Overhead Squat 14min
Use the first 2 sets to build 80-85%
On the 2:00 x 7 Sets:
3 Overhead Squats
*Use The Same Weight Across 5 sets
Power Snatch 6min: cap
5 Unbroken Sets For Time:
5 Power Snatches @ 60%
"Adderall"
AMRAP 7:
800 Run
Max Clean and Jerks 135 / 95 lb
Rest 2 Minutes
AMRAP 5:
600 Meter Run
Max Power Snatches 115 / 85 lb
Rest 2 Minutes
AMRAP 3:
400 Meter Run
Max Thrusters 95 / 65 lb
800 METER RUN
- Reduce Distance
- 1,000m Row
- 800m Ski
- 2,000m Bike
600 METER RUN
- Reduce Distance
- 750m Row
- 600m Ski
- 1,500m Bike
400 METER RUN
- Reduce Distance
- 500m Row
- 400m Ski
- 1,000m Bike
CLEAN & JERKS
- Reduce Loading
- Sub Dumbbells
- Cleans Only
- Jerks Only
POWER SNATCHES
- Reduce Loading
- Sub Dumbbells
- Power Cleans
THRUSTERS
- Reduce Loading
- Sub Dumbbells
- Front Squats
- Push Presses
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