Monday, dec 5

Strength:

Push Press : 7 @ 60%, 5 @ 70%, 5 @ 70%, 5 @ 70%

Push Press 1x7 at 60% 1RM

Push Press 1x5 at 70% 1RM

Push Press 1x5 at 70% 1RM

Push Press 1x5 at 70% 1RM

*Rest as needed between sets.

Athlete Instructions

Complete sets every 2 mins for 8 mins.

"T-T-T-Today Jr.!"

9-7-5-5-7-9: Power Snatches, Thrusters, and Bar Facing Burpees

9-7-5-5-7-9 reps, for time of:

Power Snatch, 95/65 lbs

Thruster, 95/65 lbs

Bar Facing Burpee

Athlete Instructions

Time domain: 6-9 mins

Time cap: 11 mins

Notes

The goal today is to move fast and remain close to unbroken for each set of each barbell movement. The challenge will be to move from the power snatch movement into the thruster movement in a clean efficient manner, limiting the transition between them in order to keep the flow of the workout moving today. Stay light and fast, move to the ground with purpose when hitting the burpees over the bar.

Competitor: 105/70

L2: 75/55

L1: 45/35, *low hang power snatch*