30/5/16

-EMOM 12′

Odd: 4 kipping pull up

Even: 3 power Clean & push jerk (incrementa il carico per lavorare sul max peso dei 3 del giorno)

-Work capacity:

Amrap 12′

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.

Strength:

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.

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