SUNDAY
Sunday Fun Day!
MONDAY
10 min instruction and practice on Kettlebell Snatch and Turkish Getups
-then-
Kettlebell Snatch Test
AMRAP 5 min
Kettlebell Snatches @ 53/35 lb
*Trade hands whenever you want. Every snatch, left or right, counts as a rep.
Strength:
Find a 1RM Kettlebell Turkish Getup.
TUESDAY
Week 9
Snatch Pull + Snatch
3 x [1 (snatch pull) + 1 (snatch)] @ 70%, 2 x [1+1] @ 75%, 2 x [1+1] @ 80%
Snatch Balance
2 @ 60%, 2 @ 70%, 3 x 2 @ 75%
*Intent is to catch in bottom of the snatch, not jerk from behind the neck with a snatch grip then OHS
WEDNESDAY
For time:
800 meter row
-rest 3 min-
800 meter run
-rest 3min-
400 meter row
-rest 2 min-
400 meter run
-rest 2 min-
200 meter row
-rest 1 min-
200 meter run
-rest 1 min-
THURSDAY
12 minutes of instruction on Rope Climbs
*Challenge: L-sit rope climb holding a medicine ball between your feet.
-then-
For time:
5 Rope Climbs
5 Power Cleans @ 185/125#
4 Rope Climbs
10 Power Cleans @ 165/115#
3 Rope Climbs
15 Power Cleans @ 155/105#
2 Rope Climbs
20 Power Cleans @ 135/85#
1 Rope Climb
*When weight comes off the bar it goes back into the stacks against the wall, not on the floor around the athlete.
FRIDAY
15 min to find a 5RM Back Squat
*Compare to 4RM on 14-May*
-then-
15 min AMRAP of:
10 Box Jumps @ 28”/24”
15 Hand Release Pushups
20 Wall Ball Shots @ 20/14#
SATURDAY
Muscle-Up Clinic @ 9 AM
Open Gym @ 10 AM