1: Power snatch – 10 minutes to work up to a 1 RM.
2: 10 rounds – Every 30 seconds, perform:
-3x power snatch @ 60-70% 1 RM power snatch
3: Back squat: 65%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.
*For all percentages this week, go off of the same number you did last week, which should be a 10# increase to your 1 RM from the first 4 weeks of the Wendler cycle we did starting 6 weeks ago. If you have recently tested your 1 rep max in these movements and have a good base line, take the percentages off of 90% 1 RM.
Work Capacity: In 12 minutes, complete the following:
-Max rep ground to overhead (155#/105#)
Core: 3 rounds:
-20x hollow rock
-rest 90 seconds
-12x Reverse hyper (AHAP)
-rest 90 seconds
1: Hang clean + jerk: 5 rounds – Every 2:30, complete:
- 3x hang clean + 1x jerk.
*Start at a moderate weight and work up to a max for the day. The jerk is done after the 3rd hang clean.
2: Push press: 65%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.
Work Capacity: Complete as many rounds as possible in 10 minutes of:
-Run, Ski Erg or Row 200m
-max rep strict chin ups
-max rep strict ring dips
Conditioning (Optional): Complete 6 rounds of:
-1x 400m sprint
-3 minutes rest
1: Front squat: Work up to a max for the day in 10 reps or less.
*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.
2: 10 minutes – EMOM, perform:
-Odd minute: 3x snatch with no foot movement. This is a bit different than what we teach but run with it. Your starting and receiving stance should stay consistent. Work up to a max for the day.
-Even minute: 10m handstand walk
Work Capacity: Complete 5 rounds for time:
-2x rope climb
-4x front squat (225#/155#). Take from the floor and scale as needed so it’s hard, but doable.
-6x tire flip (AHAP)
*If you do not have access to a tire, perform stone to shoulders or a strongman movement of your choice.
Core: For time:
-400m farmers carry (2x 70# KB/2x 53# KB)
1: Front rack walking lunge - perform:
-1x max weight 20m front rack walking lunge.
*You have 10 minutes to warm up and play around with different weights, but only do the 20m max for 1 set. If you must, error on the heavy side.
3: Deadlift: 65%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.
Work Capacity: For as many rounds as possible, every 3 minutes, complete the following:
-2x KB clean to overhead (2x 53#/2x 35#)
*After each round/3 min AMRAP, add 2 reps to the KB clean to overhead. When you are unable to complete the prescribed number of reps in the 3 minutes, you are done.
Conditioning (Optional): For time:
“Mock weightlifting meet”
1: Snatch – You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day.
*Rest 10 minutes, then:
2: Clean and jerk: Same protocol as the snatch.
3: Bench press: 65%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.
Work Capacity: “Karen”. Complete the following for time:
-150x wallball (20#/14#)
*Kicker: Each time that you break, immediately perform a 20m heavy prowler push.