OLYMPIC WEIGHTLIFTING
NOT FOR TIME
30 Muscle Snatches @ 30/25 Tempo 5sec until hang position
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EMOM 5′ – 3 Snatches @ 65%
EMOM 5′ – 2 Snatches @ 75%
EMOM 5′ – 1 Snatch @ 85%
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Heavy Single (FAIL = STOP)
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Sott Presses – 3 x 5
STRENGTH
Back Squat – 3 x 5 – Same Weight than last week
Barbell Good Mornings – 3 x 10
GHR – 3 x 10
METCON
Redo 19.3
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3 ROUNDS FOR TIME
5 Power Cleans @ 70/55
15 Chest To Bar
ACCESSORY WORK
Functional BB
2DB Bench Press – 4 x 10 – rest 1′
Ring Dips @ 2020 – 3 x 10 – rest 40sec
Banded Triceps Extension – 100 reps
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Conditioning
ROW
3 x 4000m split 22-24 / 5 min easy
1000m @ 22 spm
1000m @ 24 spm
1000m @ 22 spm
1000m @ 24 spm
Row for five minutes at light pressure during the rest period
LEADERBOARD
AEProgramming 