Remember to enjoy your training! Even during your short rests 🙂
All:
A. Snatch to heavy single in 18 minutes
B. Clean and Jerk to heavy single in 18 minutes
C. Front SqT – Heavy double in 15 minutes
*** A-C : remember, during this strength cycle, there maxes are relative. Take what’s there. Don’t need to be shooting for 1RM’s weekly. Hit heavy and move on. If a PR is there, take it, but be smart. Volume can be as important, along with speed. Intelligent training folks.
D. 6×5 weighted chin-ups. Rest 2 min
E. 5 rds – athletes choose weight but intent is HEAVY and slow. Move a lot of weight here and walk between stations
50′ Yoke
50′ sled
100m farmers carry (50 down 50 back)
200m bear hug sandbag walk
Run Add On:
200m sprint 100m walk X 10 …. Into 1-2 mile cool down jog *work that breathing here
Snatch 105
CJ 125
FS 150
Metcon: grind
A. Snatch hit 133 consistsnt. Ok with this since I couldn’t hit this in April at all.
B. Clean jerk 176. Meh
C. Chin up 20#x5.
D. Amrap 20
100m farmer carry 53# KB
15 ghd sit ups
2 rope climbs
400m row
12 wb
4+116 I think finished 1 rope
Snatch
-120
Clean:
-140
FS:
-150 x3 w/3 sec pause
5 rounds
-completed