Strength
1) Fitness: 1 Snatch Pull + 1 Hang Snatch
Performance: 1 Mid Hang Snatch + 1 Snatch 2″ from ground
2) Fitness: Front Squat 3×5 – Linear Progression
Performance: Front Squat 2×5@75%, 1×5+@80%
3A) 3x 8 Pendlay Rows AHAP
3B) 3x 8 Weighted Sit Ups AHAP
Strength
Fitness: 1 Hang Clean + 1 Split Jerk
Performance: 1 Clean + 1 Push Jerk + 1 Split Jerk
Focus on form and work up to a heavy single in the above complexes. If form starts to break down drop weight back down 15-20% and do singles with a minimum 1 minute rest between sets until time runs out.
Conditioning
3 Rounds:
Rest 2 minutes
Strength
Fitness: Deadlift 4×2 Linear Progression (+5-10 pounds)
Performance: 3RM Deadlift
Conditioning
21-15-9 of:
Strength
1a) Fitness: Press 3×5 Linear Progression, if there is enough time you may do a 4th set
Performance : Press 2×4@80%, 1×4+@80% (3 sets at 80%, last set is 4 or more)
1b) 3x 2 16′ Rope Climb
Conditioning
“Jackie”
5 rounds for time, working in teams of two, all movements/repetitions cumulative:
30 minute time limit
Atomic Teamer