db_snatch-1-300x200ATHLETE

A. Back Squat: If you have been with us for the past 4 weeks, we have been working off 90% of your 1RM.  Now is the time we ADD 10+ to that 1RM number and take 90% of that number as your new “training number.”  So, if your 1RM is 200, for the last 4 weeks your training number has been 180 (90% of 200).  Now, you are going to pretend your 1RM is 210, so your new training number will be 189 and you will be basing all your percentages off that number.  Please complete the following within 20 minutes.

2 Warm up sets then:
5 reps @ 65%
5 reps @ 75%
5++ reps @ 85%
AMRAP @ 65%

B. “Ladder Madness”

Teams of 2-3 athletes
AMRAP 3:30 at each station, 0:30 to switch to the next station

Station 1. DB Snatch Speed Ladder*
2 reps at each weight of ladder (Right Arm, Left Arm)
*will have 3 ladder options with varying weights
**each athlete will go thru the ladder as many times as they can

Station 2. Slamball Over Shoulder Ladder
2 reps at each weight of ladder (1 rep over right, 1 over left)
*will have 3 ladder options with varying weights
**each athlete will go thru the ladder as many times as they can

Station 3.  Sled Pull & Ski Erg.  Accumulate Max cal and reps

Station 4.  Max Cal on Assault Bike

Station 5. Max Plate Getups or Abmat situps

COMPETITOR

A.  Conditioning
“Heather’s 40!”
Teams of 2, split reps however you wish
AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

B.  Skill Conditioning
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders