Odd: 4 kipping pull up
Even: 3 power Clean & push jerk (incrementa il carico per lavorare sul max peso dei 3 del giorno)
20 m overhead walking lunge con disco 15/10
10 power Clean & push jerk 50/30
Score round e rep.
—ONE&ONLY TEAM COMPETITOR–
Today marks the start of a new cycle.
1) Snatch + Overhead squat: 10 rounds – Every 2 minutes perform:
-1x Squat snatch + 2x overhead squat (Work up to a 1+2 max for the day), then:
2) Overhead squat: 1 round for max reps:
-Overhead squat (bodyweight)
2) Back squat: Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.
*If you have a legitimate and recent 1 rep max back squat, take the percentages off of 90% of your 1 RM. If you are just getting back into the game, go off of 100% of your most recent 1 rep max.
Work Capacity: Complete 7 rounds for time of:
-7x power snatch (135#/95#)
-7x chest to bar pull ups
-7x bar facing burpees
Core: 3 rounds:
-25m sled pull forward (AHAP)
-25m sled backwards walk (AHAP)
*Rest as needed between rounds.