Weightlifting

Weightlifting:  5 rounds (10 minutes) – EMOM, complete: -Odd minute: 2x Split jerk (Work up to a heavy double. Take from the front and use blocks or a rack) -Even minute: max rep strict muscle up + max rep muscle up (Do not drop off the rings when you transition into kipping muscle ups)

Weightlifting:  1) Back squat: Work up to a heavy single in 10 reps or less. *This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.

Rest Day

Weightlifting:  1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Bent over row: 3-5 sets x 5 reps […]

Weightlifting:  1) Snatch: 10 rounds – Every 90 seconds, complete: -1x snatch (90-95% 1 RM) 2) Clean and jerk: 10 rounds – Every 2 minutes, complete: -1x clean and jerk (90-95% 1 RM) 3) Front squat: Work up to a 3 RM *For the snatch and clean and jerk, all 10 singles must be done in […]