Once more unto the breach, dear friends

Competition Class

Strength

On an 11min clock:

On an 11min clock:

5 Squat Clean & Jerk @ 135/95
5 @ 185/125
3 @ 205/135
3 @ 225/155
2 @ 245/165
2 @ 265/175
1 @ 275/185

with remaining time:

Find 1RM Snatch

**You can bow out of the ladder at any point and start on your snatch

10min AMRAP

15 Power Cleans 95/65 (RX+ = 135/95)

50 Double Unders

 

SKILLS & DRILLS

  3 Rounds of
8ea T, Y & W
2 Wall Walks
10 Shoulder Taps

 

HSPU

Descending Ladder Strict HSPU for time:

Start @ 33% of ME UB Set and decrease 1 rep each set

So if 24 is your strict max, start @ 8 reps

then do 7, 6, 5, 4, 3, 2, 1 - resting as little as possible. Once you hit 1, do one again, then 2, 3, 4, 5, 6, 7 & 8. Stop if you a. fail a rep or b. if you hit the 5min time cap.

 

then . . .

6 rounds of 25% of best UB kipping set

15sec** rest b/w rounds

**only do this if you were successful on the 20s of rest. If not, do the 20sec again (or 25 if you struggled early on the 20s)

 

EXTRA WORK

 

EXTRA CONDITIONING

 

10 Rounds

30esc ME Burpees

30sec rest

 

12min EMOM

odds: 15/12 cals (assault bike or rower)

evens: 30 Double Unders (afap)

 

E3M15M

Row 500m @ best 1km pace (recovery row with remaining time)

 

EXTRA LOWER BODY STRENGTH

3 Sets

12 Front Squats @ 60% 1RM

rest 45sec

 

E2M10M

6 Alt OH Rack Lunges HAP

 

E3M15M

3 SUMO Deadlifts (control up & down, but not TnG) @ 85%

 

EXTRA UPPER BODY STRENGTH

 

10min EMOM

odds: 6 Bench Press @ 70% of 1RM (add # each round)

evens: 6 Tempo Pull-ups (2/2/2/2)

 

10min EMOM

odds: 6 Tempo Ring Dips (2/2/2/2)

evens: 6 Chest to Ring Pull-ups

 

10min EMOM

odds: 5 Strict Press (5-10# heavier than last week)

evens: 5 Bent Over Rows (KBs 5-10# heavier than last week)