Baby girl is having a good week. The American Record for a 14-15yo, 58kg lifter, is 78kg. This is 78.4kg/172.5#:
Three times BW – for a triple… Makes complete sense.
1) Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)
30 UB Double-Unders
2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@80% – rest 2:00 or more if Jerk misses occur
3) 10:00 AMRAP of:
21 OHS 115/75#
9/7 Muscle-Ups (men 9/ladies 7)
Rest 1:00 after 10:00 AMRAP, then…
2:00 ME Deadlifts 275/185#
Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.