This Week's Work

Competition Class

Strength

E2M10M

E2M10M
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
3 Strict Pull-ups (Rx+ = 3 Strict Pull-ups + 3 Kipping C2B + 3 T2B)

21-15-9
Hang Power Snatch
Overhead Squat
50 Double Unders
Rx = 95/65
Rx+ = 135/95


SKILLS & DRILLS

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

then . . .
6 rounds of 25% of best UB kipping set
25sec rest b/w rounds

E2M12M
1 Clean Pull + 1 Clean from the blocks (just above knee)

E90s x 7
2 Clean Pulls @ 100%


EXTRA WORK, WORK, WORK, WORK:

EXTRA CONDITIONING

For time:
10-20-30-40-50 Calorie Row
Rest 50% of each round's time

20min EMOM
20 Cal Assault Bike (easy spin w/ remaining time)

Death by Burpees
min 1: 1 burpee
min 2: 2 burpees
min 3: 3 burpees
min4: 4 burpees
continue adding 1 burpee each min until you cannot complete the distance in the given time

EXTRA LOWER BODY STRENGTH

5 Sets
3 Front Squats w/ 5 sec pause @ rock bottom
Rest 2min

E2M10M
6 Alt Back Rack (or FR) step ups HAP

E2M10M
10m OH Walking Lunge (build to max)


EXTRA UPPER BODY STRENGTH

10min EMOM
odds: 1 Bench Press + 2 Plyo push-ups (to plates AHAP)
evens: 3 Explosive pull-ups (accelerate the ascent, control the descent)

10min EMOM
odds: 3 1/2 Kneeling KB Press (HAP)
evens: 6 Ring Rows w/ 1sec pause @ rings

10min EMOM
odds: 3 Banded Strict Press + 3 MedBall 30/20 tosses AHAP
evens: 5 Bent Over Rows (KBs HAP)