A. Every 2 minutes for 12 minutes:
1 Power Snatch*
*Start at around 70-80% and increase weight — Go for a PR if you are feeling good!
3 burpees, in remaining time, Max Thrusters (115/80)(95/65)(75/45)
Score is the total number of Thrusters from all 10 rounds.
The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscles or lungs, these lifts will do the same. Give them everything you have.
1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%
B. At the 12:00
EMOMx9: 1 Power Snatch at 75%
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.
2. Stamina Training
21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65