Friday 6-21-19



OPEN ATHLETE


A. Power snatch; 1.1.1x3; rest 20 sec/rest 2 min
B. Power clean; build to a moderarate effort tng triple
+
EMOM 10 min
Odd; 3-8 Muscle ups
Even- 5 squat clean @55% 1rm
+
EMOM 16 min
1- 6 heavy Single arm DB power snatch
2- 8-15 CTB pull ups
3- 6 heavy Single arm DB hang clean and jerk
4- rest
+
cool down/movement work 20-30 min


SANCTIONAL ATHLETE


AM
A. Power snatch; 1.1.1x3; rest 20 sec/rest 2 min
B. Power clean; build to a moderarate effort tng triple
C. Split jerk from rack; build to a max
D. Jerk recoveries; accumulate 5 singles @95+% 1rm split jerk
E. Speed back squat; 5x5 @50-70% 1rm working to move the weight as fast as possible with quality positions

Noon
EMOM 10 min
Odd; 6-10 Muscle ups
Even- 5 squat clean @55% 1rm
+
EMOM 16 min
1- 6 heavy Single arm DB power snatch
2- 15-20 CTB pull ups
3- 6 heavy Single arm DB hang clean and jerk
4- rest

PM
Trueform run 15 min easy and continuous
+
Sled drag;
800m for time @moderate load
* Note select load that you can walk continuously but too heavy to run
+
Prowler push;
30 seconds @heavy grinding pace
rest 2 min
x6 sets
+
Trueform run 15 min easy and continuous


STRENGTH

A. Bent knee L pull ups; accumulate 30 reps for quality in sets of 2 or more unbroken
B. Strict hspu eccentrics to 6" deficit; accumulate 15 reps trying to be as slow as possible maintaining stiff body line
C. L-sit; accumulate 10-15 sets of 10 seconds unbroken for time w/ focus on quality positions
+
Row sprint 10 seconds @100%
rest 1:50
x5
+
Assault bike sprint 10 seconds @100%
rest 1:50
x5


ENGINE

For max cals:
15 min row
15 min ski erg
15 min row