Clean & Jerk 1RM

(A) Clean & Jerk 1RM (25min) Compare Here
If you Maxed out last week, use that as your 1RM & work to a "Heavy" single today.

(B) For Time
Run 1000m
50 Wall Balls
30 Box Jump: 24/20
15 Hang Power Clean: 50/35/30

Strict Lynne

(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups


(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
30 x Double Under's
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

Tuesday

(A) Back Squat: 3-3-3-3
Build in load to a Heavy triple then perform another three sets at same load.
Practice Handstands/progressions or anything upside down between sets.

(B) Not For Time
10-8-6-4-2: Clean & Jerk: 61/43/35kg
Perform 5 Rows + 10 Push-ups after every set of C&J
Focus on quality of movement.

MONDAY

(A) Snatch: Hang Snatch + Snatch - Build over 10 sets

(B) 3 Rounds (10min Cap)
15 RKB: 32/24/20
10 TTB
200m Sprint

(C) Optional Extra
Death by
TTB + KTE + Pull-up
*One rep consists of 1 TTB + 1 KTE + 1 Pull-up. Continue on until you cannot complete the required reps.

Fractured Fran

Wednesday's 6.00am 'Lab Rats'

(A) KB H2H Freestyle
(B) Turkish Getups


(C) Fractured Fran
21 Thrusters: 43/30
21 Pullups
-Recover 2 minutes-
15 Thrusters
15 Pullups
-Recover 2 minutes-
9 Thrusters
9 Pullups

Note: The focus is to see how fast you could be on each round of Fran. Each round should be a sprint and completed with as little breaking as possible. This will give you an opportunity on how to strategise Fran in the near future.