“By failing to prepare, you are preparing to fail.” -Benjamin Franklin
Level 1
-strict press 4 x 5
then
10 min power snatch
then
3 rounds not for time
-5 front squats
-2 resisted runs
Level 2
Death by Clean and Jerk (135/95)
Then
Death by Double Unders (10 reps at a time)
Strength
-Snatch 80% x 1 x 2, 85% x 1 x 3
-Snatch Pull 100% (of Snatch) x 3 x 2, 105% x 2 x 2
-Front Squat 85% x 2 x 2, 90% x 1 x 2
-Front Squat 85% x 2 x 2, 90% x 1 x 2
Competition
A.
Three sets for times of:
4 Muscle-Ups (ladies – 2 muscle-ups)
20 Double-Unders
Rest 2-3 minutes
B.
Jerk
Set 1 – 3 reps @ 50% of 1-RM
Set 2 – 3 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1 rep @ 80%
Set 6 – 1 rep @ 85%
Rest as needed between sets.
Do not perform any additional reps. No warm-up sets, and no extra sets because you feel good. Put it away for now, we will test your Clean & Jerk on Saturday.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups
10 Ring Dips
