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Oct11

A- 6 mins Work on strict or weighted pull ups ***warm up hang snatch   B – Main Event – For time – 20 min cap 60 DU athlete, 120 DU sport 30 C2B or toughest pull up, 60 c2b sport 30 hang snatches, 60 sport 95/65 60 DU...

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oct 10

35 Min time cap 100 DU (sport only) Run 800 9 thrusters 9 bar facing burpees Row 500 15 thrusters 15 bfb Row 500 21 thrusters 21 brb Run 800 100 DU (sport only)

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Oct 9

Area of focus/ Refinement Athletes focus on full hip extension on the hang snatch and then quickly dropping hips back and down into the catch of the squat snatch.   A – BS 3×5 B – Snatch Balance 3×3 C – Main Event...

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Oct 8

7 rounds for time 35 min time cap. 7 deadlifts 65/95, 95/135 sport 7 hang cleans 7 push presses 7 back or front squats 7 wall balls 7 pull ups Run 200

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Oct 7

  Saturday A – OHS work – sets of 5, 5, 3, 3, 3, 5, 5 B – Work to tough push jerk in 8 mins C. 5 rounds for time 20 pike raises (over a KB) 250/200M row

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Oct 6

5 sets 10 Push ups/ 20 sport 20 jumping squats Run 400 AFAP Rest 3 mins   Focus is full effort on the 400M run

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Oct 5

DL – 3 reps every other min on the min – Work to a moderate triple in 16 mins   B – Main Event 20, 16, 12, 16, 20 Pull ups V-ups/GHDs/Hollow Rocks

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Oct 4

Wednesday – Getting HEAVY in the the Front Rack position   A- 5 sets of 1 light but technically perfect Hang squat clean   B – Main event Front squat sets of 5-5-3-3-3-1-1-1-1-1   C – For time Row 500 100 DU 30...

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Oct 3

  Tuesday 35 min cap Run 800 Then 30-20-10 Toes to bar V-ups Wall balls Run 800 30-20-10 Push ups Box jumps KBS Run 800

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Oct 2

Focus – Hip extension in the Clean A – 3×3 Hang clean shrugs – focus on full hip extension before shoulder shrugs. B – 3×3 Hang muscle clean C – Main event Hang clean 7 sets of 3. Work very challenging, but...

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Sept 30

A – Active snatch warmup – 5 sets 1 muscle snatch 1 hang snatch 1 OHS   B – Work to a tough snatch in 10 mins   C – 5 sets, rest 90 secs 20 second row sprint 6 burpees (add one burpee per set to end at 10)

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