HEY MAN IS THIS THE ARCVHICE
A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90
B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90
C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90
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3 rounds steady:
:60 ski erg, row, or Assault Bike
:60 front leaning rest on ground
:60 double-unders
:60 med ball bear hug carry
:60 rest
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3 sets:
15 band face pulls w/pause @ back
rest as needed
Post results to comments.
A. 3 squat cleans (touch-and-go) + 3 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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5 rounds for reps:
:60 muscle-ups
:60 wall balls, 20/14 to 10/9 or overhead walking lunges, 95/65
:60 rest
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3 sets not for time:
:60 hollow-to-arch rolls
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
Post result to comments.
A. 1 squat clean + 1 hang squat clean + 3 front squats + 1 squat clean (can drop between 3rd front squat and last squat clean), 5 x 1 moderate; begin a set every 2:00-3:00
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3-5 sets for even reps:
:60 ring muscle-ups or strict pull-ups or rope climbs
:60 rest
:60 alternating pistols (weight if these are easy) or overhead walking lunges, 55/35 plate or 75/55 barbell
:60 rest
:60 row calories – last set near-max effort
:60 rest
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3 sets not for time:
7-10 moderate reverse hypers
15 band face pulls w/pause @ back
:30/side plank
Post result to comments.
