3 rounds of:
10 pass throughs
10 OHS (close grip as possible)
10 band pull a parts
Then we will hit some push jerks as a group before going heavy.
*Build weight each set. Focus on fast under the bar and quick lock outs.
3 rounds for time of:
100 double unders
15 shoulder to overhead 60/40kg
|If possible, try and split weightlifting and conditioning work into two parts. If you don’t have the time that’s fine. Just work fast through and get it done.
A) 12min EMOM of:
*Start around 75% and build to 90% within 5min, rest on the 6th min then repeat but starting heavier and goal is to finish as heavy as possible.
B) 3×3 Snatch Grip Dead at 100% of best snatch weight
*Pause :2 at top of knee
C) Work up to a 2rm Snatch grip Push Press from behind the neck.
*Start at 40% of best snatch and add 2.5-5kg. Build Fast!
A) 3 RFT:
21 Cal Row
15 Box Jumps, 24/20”
9 Power Snatch, 50/35kg
B) 2×1 min Assault bike, 3 min rest
2x:40 Assault bike, 2 min rest
2x:20 Assault bike, 1:20 rest