1/22

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
Box Jump x 10 reps
(quick cycling, hips open with feet on the box – practice cycling this standard)

B.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed

Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.

C.
Four sets of:
Snatch x 5 reps as quickly as possible
Rest 2 minutes

Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.

Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)

D.
For times:
25 Pull-Ups
Rest 30 seconds
20 Pull-Ups
Rest 30 seconds
15 Pull-Ups

A) Turned it into a little AMRAP

3x 3 min AMRAP

40 DU
10 T2B
10 Box Jumps
-rest 1 min

1- 2+40
2- 2+42
3- 1+50

B) 185,190,195,200,205(1,f,1)

C) 135-:10, 155-:14
-Stopped after 1 rep of 170. I have a gnarly rip right in the crease of my pinky finger that made it difficult to grip the barbell. Had to stop if there. Power snatches felt good though.

D) Skipped because of my finger.