Wednesday, June 8

Wednesday, June 8:

Weightlifting Cycle Test

Snatch : 3-2-1-3-2-1-3-2-1

Complete sets every 1:30 for 13:30 as- 3 rounds of:

3 reps at 75% 1RM

2 reps at 80% 1RM

1 rep at 85% 1RM

Rest as needed between sets.

We are working on wave loads today and getting higher in percentages to possibly hit a new 1RM. For newer athletes let's work from the hang position and hit a hang power snatch + overhead squat or even go to 5-4-3 hang power snatches as the wave scheme for the day.

"Turbine 33" (Different from App)

16 Min AMRAP:

1 Bar Muscle Up

4 Burpees

6 Power Cleans

10 Pistols

L3: 205/135

L2: 185/125, Chest to Bar

L1: 155/105, Pullup, Lunges

"Turbine 33" is in memory of Turbine 33, an MH-47D helicopter that was shot down on June 28th, 2005 in Northeast Afghanistan while transporting an eight-man Navy SEAL Quick Reaction Force (QRF) to aid four of their brothers in the Hindu Kush mountains.