Saturday 190817

EXTRA WORK SATURDAY!


Snatch Pull + Snatch

Build to Moderate Set, then 85-90%x1x6

Not a true max! Just a heavy set for the day. Percentage for down sets based on today's top set.


Power Clean

12x1 EMOM
Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2
Reps 7-12: Work at between 70-80%

Task is to make 12 crisp, solid lifts, not to maximize the load used. Percentage is based on FULL clean.


Assault Bike or Row

5:00 @ 6, 3:00 @ 7, 2:00 @ 8

6 Sets:
1:00 building to 0:10 @ 10
1:00 @ 6

3:00 @ 6 Cooldown

During the 1:00 building set, start @ 7, gradually build to @ 8, @ 9, and for the last 10 seconds, an all out @ 10 burst.


Back Squat

1-1-1-1, then 3x2

Build over all four singles. The fourth set should be a MODERATE single, leaving two reps in the tank, keeping excellent posture and speed. Then perform three sets of two at 90% of today's single.


Farmers Walk

100'-100'-100', 3x100'

Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for three more sets.


Bike/Row/Run

2 Rounds @ 6:
Assault Bike 12:00
Row 12:00
Run 12:00