Open Prep
A.
Every 2min for 10min:
2 Cleans
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM
B.
Every 2min for 10min:
Snatch Deadlift + Power Snatch
*Build to a heavy complex
-ss w-
Stoney Stretch
30sec per side
C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side
D.
3 Rounds of:
400m Run
15 OHS (95, 65)
20 C2B
Regional Prep
*Deload Week
A.
Every 2min for 10min
2 Above Knee Cleans
*Pull from blocks. Build to a moderate double
B.
Front Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Windmill Stick
30sec per side
C.
Bent Over Barbell Rows
4×8
*Across
-ss w-
Bulgarian Split Squats
4×8 (per leg)
*Across. Hold a DB in each hand
D.
10min Alt EMOM:
Odd: 12-16 C2B (UB)
Even: ME Parallette L-Sit
*Stack two 45# plates and hold feet above for L-sit
E.
12 Min AMRAP:
100m Farmers Carry (53, 35)
10 Deadlifts (275, 195)
20 HRPUs
Barbell
A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/65%
-1/70%
B.
Snatch, knee
-3/55%
-2/65%
-2/70%
-2/75%
-1/80%
-1/83% x 4
C.
Clean Lift Off + Clean
-3/55%
-2/65%
-2/72%
-2/78%
-1/84% x 3
D.
Front Squat
-5/50%
-4/60%
-3/70%
-3/80%
-3/85% x 3
E.
RDL
-4×6
F.
No Conditioning
Karlie says
A. 60#
B. 72#
C. 92#
D. 5 sets of 4 @ 105#
*barbell
Casey Hogan says
Barbell
A: 120, great warmup
B: Eh worked up to 83% super easy so went ahead and hit 100% 145, then gave 155 a shot, bar too far out in front in video.
Did class rest of day.
Matt McDonald says
Open
A. Built to 235 sq clean, tried 245 caught it couldn’t stand it up. 215 for a few sets e2mom then 205 for 2 sets
B. And c. No go
D. 14:40
Did a 20 min Emom with Trent, Derek and Brittany Odd min= 10 hspu, even mins= 30 unbroken dubs.
Renee English says
Barbell:
A. 55,65,85,85,90
B. 85,85,90,100,105,110,120×4 (prev 1RM from hang)
C. 105,125,145,155,165,170×3
D. 125,140,160,185,195×3
E. Done @ 125