Clean Ext.
Clean Pulls
21-15-9
Clean and Jerk
Pull Ups
ASP
Snatch: 65/3)2, 70/3)2, 75/3)2
Snatch Ext: [75/3, 80/3, 85/3]2
Front Squat: 70/5, 75/5, 80/3)2
Good Morning (wide): 4x6
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JEDI
Clean Ext. Clean Pulls 21-15-9 Clean and Jerk Pull Ups ASP Snatch: 65/3)2, 70/3)2, 75/3)2 Snatch Ext: [75/3, 80/3, 85/3]2 Front Squat: 70/5, 75/5, 80/3)2 Good Morning (wide): 4x6
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JEDI
Front Squat: 60/5, 70/5, 75/3)5 3 Rounds 15 Deadlift(65) 10 2-Squat Wall Balls 50 Double Unders Behind Neck Push Press: 60/3, 65/3)3 Shrug Clean: x/3)3 Hang Muscle Snatch: x/3)5 Speed: 3x[500m Row Sprint + 30sec max burpees] Rest 1min JEDI
Skill: Snatch Deadlift Snatch Extension 400m Run 10-1 Exchange Power Snatch (60) Burpees 400m Run ASP Clean and Jerk: 65/3)2, 70/3)2, 75/3)2 Clean Pull: [75/3, 80/3, 85/3]2 Back Squat: 70/5, 75/5, 80/3)2 Jerk Dip: 80/3, 90/3, 100/3, 105/3 JEDI
Deadlift (clean grip, singles only) 60/5 65/5 70/3)3 3 Rounds 20 Wall Balls 20 Overhead Squats 200m Med Ball Run ASP 3 Pos Hang Snatch: 60/3, 65/3, 70/3)3 Snatch DL: 70/3, 75/3)2, 80/3)2 Overhead Squats: 65/3, 70/3, 75/3)3 Good Monrning (shoulder width): (75lb/55lb)/5)4 JEDI
Jerk Dips: 60/3, 65/3, 70/3 Push Jerk: 60/3, 65/3, 70/3)3 13min AMRAP 7 Handstand Push Ups 10 Box Jumps 12 Shuttle Runs ASP Hang Clean Shrugs: 60/3)2, 70/3)2, 75/3)3 Jerk Balance: 60/3)3, 65/3)3 Gymnastics: 3x7 Ring Kips: 3x7 Hip to Rings Kips: Muscle Up Assignment Speed: 5min AMRAP: 5 Pull Ups, 5 Handstand Push Ups Front Squat
60/5 65/5 70/3)3 3min AMRAP 5 Burpees 5 Pull Ups 4min AMRAP 8 Thrusters 8 Toes to Bar 3min AMRAP 5 Burpees 5 Pull Ups ASP P. Clean to Front Squat: 60/3, 65/3, 70/3)2, 75/3)2 Clean Ext.: 70/3, 75/3)2, 80/3)2 Back Squat: 60/5, 70/5, 75/3)3 SOTs Press: (x/5)4 JEDI:
Snatch Extension 5 Rounds 7 Hang P. Snatch (65) 10 Lateral Box Jumps 30 Double Unders ASP Press: 60/3, 70/3, 75/3)3 Good Morning: (Bar/6)4 Gymnastics: 3x5 Lat Pulls; 3x5 Lat Pull Downs; 3x5 Windshield Wipers; 3x3 Pull Overs Focus: Lat Activation, Minimal Pulling Speed: 3x 1min AMRAP: Box Jumps 4x 250m Row Sprints JEDI
Backsquat 60/5 65/5 70/5)3 4 Rounds 12 Ring Push Ups 8 Power Cleans (65) 20 KB Swings (2/1.5) ASP P. Snatch to OH Squat: 30/3, 65/3, 70/3)2, 75/3)2 Snatch Pull: 70/3, 75/3)2, 80/3)2 Front Squat: 60/5, 70/5, 75/3)3 Bent Over Rows: (x/10)3 JEDI
Bye Bye to SeaSun. Come back Soon!! 4 Rounds 1 Snatch 5 OHSquats 3 Snatch 3 OHSquats 5 Snatch 1 OHSquat 5 (Toes to Bar, Chest to Bar) 5 Box Jump Complex (Forward, Left, Right) ASP P. Snatch: 60/3, 65/3)2, 70/3)3 Hang Clean: 60/3)2, 65/3)2, 70/3)2 Push Jerk: 60/3, 65/3)2, 70/3)3 Back Squat: 60/5, 65/ |
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