Wednesday 7-10-19



OPEN ATHLETE


For max reps:
1 min DB power snatch 70/50#
rest 30 sec
1 min single arm DB hang clean and jerk 70/50# (*alternate every 3)
rest 30 sec
1 min toes to bar
rest 90 sec
x3 sets
+
A. TnG Squat snatch; 5 reps unbroken x3; rest 45 sec bw sets in hollow body hold (30-50% 1rm and maintain positions and speed)
B. TnG power clean and jerk; 5 unbroken x3; rest 30 sec b/w sets in hanging L hold position (bent knee, then passive hang as scales if you get to failure in the L position)
C. Squat clean and jerk; 10 reps AFAP as singles @60% 1rm
+
10 min amrap
12 strict hspu (must be performed in sets of 3 or larger)
9 deadlift @60% 1rm
6 Strict CTB pull ups


SANCTIONAL ATHLETE

AM
A. TnG power snatch; 5 unbroken x5; rest 45 sec b/w sets in plank hold (Use 30-50% 1rm and maintain positions and speed of motion)
B. TnG Squat snatch; 5 reps unbroken x3; rest 45 sec bw sets in hollow body hold (30-50% 1rm and maintain positions and speed)
C. TnG power clean and jerk; 5 unbroken x5; rest 30 sec b/w sets in hanging L hold position (bent knee, then passive hang as scales if you get to failure in the L position)
D. Squat clean and jerk; 15 reps AFAP as singles @60% 1rm
E. Deadlift; perform 30 singles AFAP (lower from the top and reset) @45% 1rm

Noon
1 mile sled drag for time @bodyweight external loading
* 30 min cap

PM
A. 10 min max reps strict hspu
* Must be performed in sets of 3 or greater to count towards total
B. Strict CTB pull ups; amrap unbroken x5; rest 3 min
+
For max reps:
1 min DB power snatch 70/50#
rest 30 sec
1 min single arm DB hang clean and jerk 70/50# (*alternate every 3)
rest 30 sec
1 min toes to bar
rest 90 sec
x3 sets
+
C. Self directed shoulder positional work. Report in what you do.


SCALED


For max reps:
1 min DB power snatch 50/35#
rest 30 sec
1 min single arm DB hang clean and jerk 50/35# (*alternate every 3)
rest 30 sec
1 min toes to bar
rest 90 sec
x3 sets
+
A. TnG Squat snatch; 5 reps unbroken x2; rest 1 min bw sets in hollow body hold (30-50% 1rm and maintain positions and speed)
B. Squat clean and jerk; 10 reps AFAP as singles @60% 1rm
C1. Strict hspu eccentrics to 1" deficit; accumulate 10 reps x2; rest 1 min
C2. Isometric deadlift hold 1" off the floor; 15 seconds x2; rest 1 min
* Note: Take the deadlift up to a heavy load that allows you to maintain positions just off the floor for the full 15 seconds


S&C

A. Heavy sled drag; 2 min continuous x4; rest 2 min
B. Heavy single arm farmers walk; 100 feet x4/side; rest 1 min bw sides
C. Sandbag bear hug carries; 200 feet AFAP x4; rest as needed to recovery to repeat effort from set 1
D. Yoke walk; 100 feet x3; rest 1 min (light and fast)
E. Yoke walk; 50 feet x3; rest 1 min (moderate load and speed)
F. Yoke walk; 25 feet x3; rest as needed (heavy)