150203

Power

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Bench Press: 4×5 AHAP– rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

Conditioning

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

2-2-15

Power

Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heaviest possible, rest EXACTLY 60 seconds

1b) 4XME UB C2B Pull-ups – rest EXACTLY 60 seconds

Conditioning

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 95/65#

Do Work…

150130

1) Alternating EMOM for 14:00-

5 UB Hang Power Snatches @ 75% of 5rm (from power position)

10 Weighted Box Jumps 20″ AHAP

2) Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% – rest 2:00 or more if Jerk misses occur

3) “Fat Elizabeth”

15-12-9 of:

Power Cleans 185/125#
Weighted Ring Dips 30/20#

For time.

Note: Use a dumbbell between the legs or feet for ring dips – this is the prescribed loading option, weight vests or chain hanging weights should not be used.