The Mayor of Canadia, two years since his last Clean & Jerk PR…
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. Try to add to last week’s numbers.
2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.
1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds
1b) 4X5 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds
*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.
This is a format repeat of last week’s conditioning, but with time/rep, and load changes – make sure to read carefully.
Rest exactly 1:00 between #1 and #2.
1) 12:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
40 6″ Target Burpees
40 Thrusters 95/65#
2) 5:00 AMRAP (all out effort) of:
15 6″ Target Burpees
15 Thrusters 135/95#