Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
1a) 10X2 Deadlifts @ 75% – rest 45 sec.
1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery
Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.
Power clean Practice (20 mins)
Part B: max rds in 20 mins
10 Power cleans (choose your weight)
20 double unders singles