Accessory: 3 x 12-15 banded glute bridge
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Week 5 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.
Reset bar at the floor
Work your way up to a moderately heavy (not more like 80-85% of 1RM) but technically sound set of 2.
Complete all snatch sets before moving to tall snatch.)
AKA Snatch pull-unders, dead-hang snatch. Details: http://www.catalystathletics.com/exercise/217/Tall-Snatch/
Light/empty bar
14 minute AMRAP:
4 power snatch
8 toes to bar
12 box jump over
L1: 45/35
L2: 95/65
L3: 135/95
In teams of 2…(Relay style)
30 minute AMRAP:
8/6 calorie ski or echo bike
8 handstand push-ups
8 single arm devil press
L1: 15/10+
L2: 35/25+
L3: 50/35+
Accessory: 3 x 10 single arm high pull per side
For time:
1 mile run
30 back squats
30 burpees
L1: 45/35
L2: 95/65
L3: 135/95
For time:
21-15-9-6
Shoulder to overhead
Calorie echo bike or bike erg (high damper)
L1: 45/35+
L2: 75/55; 105/75; 115/85; 155/105
L3: 95/65; 135/95; 175/115; 205/135
5 x 250m ski sprints
1:1 rest
Partner up, work and rest in turns. Score = fastest time
3 rounds x 1 minute stations of max reps (Fight Gone Bad style – manage your own transition time)
1: Power cleans
2: Box jump overs
3: 100m run
4: Ring dips
Rest 1 minute at end of each full round
L1: 95/65
L2: 135/95
L3: 205/135; strict ring dips or AMRAP muscle-ups
Week 4 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.
Reset bar at the floor
Work your way up to a moderately heavy (not more like 80-85% of 1RM) but technically sound set of 2.
Complete all snatch sets before moving to drop snatch.)
light + fast
12 minute AMRAP:
35 double unders
15 overhead squat
15 pull-ups
L1: 45/35
L2: 75/55
L3: 95/65
Accessory: 3 x 12-15 frog pumps
4 rounds for time: (22 minute cap)
500/400m row
25 wallballs (20/14#)
15 deadlifts
L1: 95/65+
L2: 205/135+
L3: 225/155+
In teams of 2…
30 minute AMRAP:
400m run
6 rope climbs
20 handstand push-ups
30 back squats
L1: 95/65; 12 ground to standing; push-ups
L2: 135/95
L3: 185/125; legless rope climbs, strict HSPU
10 minute AMRAP:
8/6 calorie echo bike or ski
100m farmer carry
15 KB swing
2-3 minutes rest
10 minute AMRAP:
2-way sled push
10 D-ball over shoulder
10 burpees
L1: Y/B; 40/30+
L2: G/Y; 60/50+
L3: R/G; 70/60+