A. Overhead Squat Skill Work  + Overhead Squat 3-3-3, building in weight

B.  “Epinephrine”
1,000 Meter Row
-Directly Into-
21 – 15 – 9:
Kettlebell Swings (70/53)(53/35)(35/25)
Overhead Squats (115/80)(95/65)(75/45)


(CompTrain Open)

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 muscle 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
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)

C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65

2.  Conditioning
Row 1K
KBS, 70/53
OHS, 115/80