Tuesday, November 29, 2016

• Reverse V-Up x 20
• Wall Slides x 10
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12-15 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• 9 Sit Up
• 9 Power Snatch

Rest 3 Minutes:

B) AMRAP in 5 Minutes:

• 6 Pull Ups
• 6 Clean and Jerk

Rest 3 Minutes:

C) AMRAP in 5 Minutes:

• 6 Push Up
• 4 Thrusters

• Mobility

• Reverse V-Up x 20
• Wall Slides x 10
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12-15 ea.
• Deep Air Squat to Box Jump x 5

Strength:

3 Sets:

• Sumo Stance Banded Good Mornings x 15-20
• Box/Bench Hamstring Curls x 5
• Band Pull a Parts x 20

Skill:

• 6 Toe to Bar
• 9 Power Snatch 75/55

Rest 3 Minutes:

B) AMRAP in 5 Minutes:

• 6 Chest to Bar Pull Ups
• 6 Clean and Jerk 95/65

Rest 3 Minutes:

C) AMRAP in 5 Minutes:

• 6 Ring Dip
• 4 Thrusters 115/75

• Mobility

• Reverse V-Up x 20
• Wall Slides x 10
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12-15 ea.
• Deep Air Squat to Box Jump x 5

Strength:

A)5 Sets: (Every 90 Seconds)

• 3 Position Pause Snatch Deadlift (Below Knee, Above Knee, Pockets) + High Hang Power Snatch + Snatch Balance

B) 5 Sets:

• 3 Position Pause Clean Deadlift (Below Knee, Above Knee, Pockets) + High Hang Power Clean + Tall Clean

C) 3 Sets:

• Sumo Stance Good Mornings x 6 (Moderate Weight)
• Box/Bench Hamstring Curls x 5
• Band Pull a Parts x 20

Skill:

• 6 Toe to Bar
• 9 Power Snatch 75/55

Rest 3 Minutes:

B) AMRAP in 5 Minutes:

• 6 Chest to Bar Pull Ups
• 6 Clean and Jerk 115/75

Rest 3 Minutes:

C) AMRAP in 5 Minutes:

• 6 Ring Dip
• 4 Thrusters 135/95

Beginner/Novice:

• 5x 6(ring tuck up)

Advanced

• 5x 5(ring tuck up-> straddle up)

Elite

• 5x 4(ring tuck up->straddle up->pike up)