A. Four sets of:
Front Squat x 6-8 reps @ 2111
(goal is to use the same load used on May 20th…and achieve 8 reps)
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds
B. Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs
A. Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
B. Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24″/20″)
A. Take 10-15 minutes to build to a heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B. Take 10-15 minutes to build to a heavy Bench Press
(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)
C. For 20 minutes, perform the following movements every odd and even minute:
Even Minutes: Power Snatch x 3 reps @ 70-75% of today’s 1-RM
Odd Minutes: Bench Press x 3 reps @ 75-80% of today’s 1-RM