FRIDAY 1/18/19

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

 

 

 

 

 

 

SNATCH – WEIGHTLIFTING

In 15:00 min
Find a 1RM snatch

Notes:
From 0:00, work up in weight to a 1RM snatch. Prioritize your number of attempts by writing a game plan prior to starting the clock. As you hit the 80% of 1RM loading, use a 3:00 interval between attempts. At 25:00 STOP!

 

WARM UP
12 Deadlifts (95lbs/65lbs)
9 Hang power cleans (95lbs/65lbs)
6 Shoulder to overhead (95lbs/65lbs)

9 Deadlifts (135lbs/95lbs)
6 Hang power cleans (135lbs/95lbs)
3 Shoulder to overhead (135lbs/95lbs)

 

“DT”

20  MIN CAP

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerk

*(155lbs/105lbs)

Notes:
The classic strategy for this workout is:
11 Deadlifts with a mixed grip
1 Deadlift with hook grip +
9 Hang power cleans with tall chest +
6 Push jerks
Rest 0:05 – 0:10

 

 

 

 

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