Snatch Push Press
10 Snatch Push press @8/10 RPE
10 Snatch Push press @8/10 RPE
10 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 100% of last week's tough 10 for all 3 sets today.
High Hang Power Snatch + Power Snatch
7 Sets New set every 1:30.
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Snatch
Gymnastics 2 rounds:
set 1: 6 reps @20% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
-rest as needed-
set 2: 5 reps @30% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
-rest as needed-
set 3: 4 reps @40% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
-rest as needed-
set 4: max effort unbroken with no weight
-rest 2 minutes b/t rounds-
*If you feel great, you can repeat for a 3rd round. Otherwise 2 is plenty!
**SCORE IS SET 4: MAX UNBROKEN WITH NO WEIGHT
Metcon
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
15 Push Ups
-rest 3-5 minutes-
Metcon
For Time:
75 Bench Press (185/125)**
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)
-rest 3-5 minutes-
75 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)
*Scored as other/text so that you can enter in all info that you want to be saved for reference.
Scaled:
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
5 Strict Pull-Up
10 Push Ups
-rest 3-5 minutes-
For Time:
75 Bench Press (155/105)*
*Every time you break perform 1 Rope Climb (OR 5 Ring Rows)
-rest 3-5 minutes-
75 ring row with feet elevated and at challenging but doable angle
*Every time you break complete: 7 strict dips (Ring OR Bar)
Comments