Strength
Split jerk
5-5-3-3-3-1-1-1-1
Note: Technique focus or build up to max
METCON
Rx/Firebreathers
8min AMRAP
14/12 cals row
10 single arm dumbbell overhead squat 50/35 (5 per side)
Lite
8min AMRAP
14/12 cals row
10 single arm dumbbell squat 35/25 (5 per side)
Weightlifting
Hang squat snatch (no drops)
5-5-5-5-5
Snatch pulls@110% of 1RM snatch (no drops)
3-3-3-3
Front squat
3-3-3-3-3
Note: Fixed weight at 65% of 1RM front squat. Go from the ground if you can.
Accessory work
Shoulder of steel
Plates lateral raises 3×10
Weightlifting
Snatch sots press 3×5
Core
L-sit hold 1min
Strength
Front squats
3-3-3-3-3
5sec pause at the bottom
Note: Focus on form, depth and quality
METCON
“CORERONATION”
For time:
150 toes to bar
**Every time you break, perform 5 deadlifts**
Rx 315/225
Firebreathers 365/255
Lite 100 knee raises, 225/155
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch 5×3
3sec pause at hang, 3sec pause at the catch
Gymnastics
Handstand walk 100ft
Core
50 GHD situps
