A. Power Snatch From Block(above knee)
-% of estimated best quality power snatch from floor
. 60% x 6 (70)
. 70% x 4 (85)
. 75% x 3 (90)
. 80% x 2 (96)
. 85% x 1 (100)
. by feel x 1(optional)
. 75% x 3 (90)
B. Alternating EmOM
* Front Overload 1/4 Squats
1 set every 2 minutes(ie, frt 1/4 at 90% at 0:00, frt squat at 70%x3 at 2:00, etc; 5 sets each=20 total min)
. 90% clean x3+10 second hold(1 set) (150)
. 100% clean x3+10 second hold(1 set) (165)
. 100-120% clean x(3+10 second hold)x3sets (180, 190, 200)
*. Front Squat – 70-80% x3reps/set (125 x 3 x 2, 135 x 3 x 2, 140 x 3)
conditioning:
5 rounds
10 pull ups
50 double unders
(13:50)…blech!
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