Your workout of the day!
Find a 3RM in the split jerk. This will be less than your max because of the need to re-rack and re-organize. However, it’s a good drill to focus hitting 3 consecutive lifts.
Big Breathe and Stay Braced.
27-18-9
Row cals.
Shoulder to Overhead (115/85, 75,55)
Row conversion for today. Male/Female:
27/21
18/14
9/7
2 Weeks out: Build to hit previous 1RM better than week 1.
– Elbow lockouts are the only thing that matters to the judge.
– Lockouts more important than squat depth.
%:
1×1: 55.65.75.85
2×1: 90.95.100.100
AMRAP 7 min
5 Power Snatchtes (60% 1 RM)
10 Push-ups
15 Air Squats
3 sets complex:
1 Clean Pull + 1 Squat Clean
@ 80%
1-1-1 / 1-1-1
%: 55: 65-75 / 80-80-80
4 RNDs
200m Run
5 Deadlifts (155/105, 95/65)
4 Hang Power Cleans
3 Push Jerks
1 Split Jerk
Cap 16min.
Pick a weight to go unbroken on the jerks.
EVERY 5 MIN X 6 ROUNDS
20/16c Row
75 DU
20 Alt. DB Hang Snatch (50/35)
15 TTB / Hang Knee raises
Partner Workout
6 RNDs (alternating w/partner)
15/12c Assault Bike
2 Wall Walks
6 RNDs (alternating w/partner)
30 KBS – American
20 Single Leg V-ups – alt.
6 RNDs (alternating w/partner)
8 Renegade Rows (1 push up 2 pulls=1)
100′ Bear Crawl
– One partner completes full round while other rests.
– Complete all 6 RNDs before moving on to the next set of movements
3 x 5 @ 75%
More reps less weight than last week.
Regular tempo.
8-6-4 / 5-5-5
%: 50-60-70 / 75-75-75%
3 RNDs
10 Burpees to Target
12 Pistols + 12 V-ups
15 Wall Balls + 15 Sit-ups
1 Push Press
1 Push Jerk
1 Split Jerk
Get 3 sets at 80%
Suggested %:
55.65.75 / 80.80.80
Work on footwork and pushing under quickly to lockout!
3 RNDs
10 HSPU / Piked Push-ups
30 Air Squats
Directly Into
3 RNDs
10 Push Jerks (115/85, 65/45) (+135/95)
30 Sit-ups
Cap 15min.
2 High Hang Squat Snatches @ 80%
5 sets @ 80%
80% will be challenging to pull-under the bar. Take off weight if having difficulty receiving the bar.
Build to 80%
1-1-1-1
%: 55-65-75-80
30/24c Row
20 Power Snatches (95/65, 65/45)
10 Overhead Squats
30/24c Row
FORGE BINGO – PICK ONE
