Remember that we’re in open season programming. Monday-Wednesday is high volume, Thursday is a mobility deload day with Friday and Saturday as heavy and max effort days. Feel free to do everything on the list but keep in mind you’re being VERY counter productive if you bury yourself and can’t make the next day. Even though its open season listen to your body and scale movements, weights, intensity and even reps. Scaling reps is no more cheating your workout as is scaling a muscle up to ring dips and pushups. In short listen to your body.
1) Every 1:00 for 7:00 (7 total sets):
3 Position Snatch (hang at power position -> hang at knee -> floor)
*Begin at 60-70% of 1rm & increase to a max for the complex – notice shorter rest intervals. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00 before beginning #2.
2) 1 ME UB Set of Hang Snatches (from Power Position) @ 95% of max from #1
With a 20:00 clock…
80 Wall Balls 20/14# (Men 10’/Women 9′)
60 C2B Pull-ups
40 Row for Calories
20 Power Cleans 185/125#
With the remainder of the 20:00 clock…
Establish a 5RM Thruster
Score is time to complete the task and 5rm thruster max must be completed within the 20 minute time cap. If the clock runs out immediately perform 5 thrusters with whatever weight is on the bar for your last set.
4X8 Tempo Weighted Strict Ring Dips or pushups (3 counts down – 3 count hold at bottom – 3 counts up – 3 count hold at top) – add weight unless you cannot do 3 reps UB without, rest 90 sec.
5 rounds of:
12 Wall Balls 20/14# (Men 10’/Women 9′)
9 C2B Pullups
7 Power Cleans 155/105#