Strength
Strength/Skill
Every 1 min for 10 mins perform as a complex:
3 Snatch Lift Offs + 1 Snatch Pull + 1 Squat Snatch
Then
3 rounds for time of:
10 Snatches, 115/75 lbs
40 Double Unders
10 Overhead Squats, 115/75 lbs
40 Double Unders
Buyout
4 x 10 Deficit Snatch liftoffs
Then
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 American Kettlebell Swings, 24/16 kg
50 Wall Balls, 20/14 lbs
Buyout
Squat 4 x 10
Strength
Strict Press
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85% of 1RM
Then
MAY DAY
Deadlift
5 at 75%
5 at 80%
5+ at 85% 1RM
Then
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Squat Cleans (pop), 50% 1RM
5 Toes-to-bars
Then
5 rounds for time of:
10 Power Cleans, 185/125 lbs
Run, 200 m
Then
Box Handstand Hamstring Stretch 4×0:20
6×0:20 30 Degree Handstand Hold (0:20 rest between sets main focus needs to be hollow body)
Wendler Bench Press: Week 1 5 at 65% 5 at 75% 5+ at 85% 1RM Then Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Squat Snatches, 50% 1RM
10 Wall Balls, 20/14 lbs
Then
For time:
75 Double Unders
35 Burpee (Bar Facing)s
25 Snatches, 135/95 lbs
35 Burpee (Bar Facing)s
75 Double Unders
Buyout
Strict Knee to Elbows 4 x 10
Workout of the Day
5 rounds for time of:
10 Squat Snatches, 75/55 lbs
Chin Over Bar Hold, 30 secs
10 Squat Snatches, 75/55 lbs
Plank Hold, 1 min
Buyout
Run 1 mile or
Row 2000m
