Monday/Tuesday:
A) Snatch pull+power snatch 5x(3+3 )@77
B) Snatch balance 3×3 @77%
C) front squat 1×3 @5-10lbs heavier than last week
Wednesday:
A) Clean pull+power clean 5x(3+3) @77%
B) power jerk+split jerk 5x(2+1) @77%
Thursday:
A) build to today’s heaviest weight for complex: 1 cleans+1 front squats+2 jerks
B) 5×10 per arm heavy DB row
Saturday:
A) build to today’s heaviest weight for complex: 1 […]
RNG + Barbell...
“Paper”
5 Rounds
5 Dumbbell Hang Squat Snatch, Left Arm
5 Dumbbell Hang Squat Snatch, Right Arm
5 Thrusters
200 Meter Run
Wayland + Acton
"Not Ok"
3 Rounds
30 Wall Balls (20/14)(10/9)
30 Toes to Bar
30 Burpees
"Linchpin Test 12"
400 Meter Run
15 Clean + Jerks (135/95)
3 Rope Climbs
400 Meter Run
12 Clean + Jerks
2 Rope Climbs
400 Meter Run
9 Clean + Jerks
1 Rope Climbs
Back Rack Lunges
5x3, across
Bike
8 x 1 min
:90 rest