Sunday 10.23.2022

“OLYMPIC WEIGHTLIFTING”

A. Power Snatch + Snatch
*Set 1 – 1+1 rep @ 70%
*Set 2 – 1+1 rep @ 75%
*Set 3 – 1+1 rep @ 80%
*Sets 4-6 – 1+1 rep @ 80%
Rest 90-120 seconds

B. Power Clean + Jerk
*Set 1 – 1+1 rep @ 70%
*Set 2 – 1+1 rep @ 75%
*Set 3 – 1+1 rep @ 80%
*Sets 4-6 – 1+1 rep @ 80%
Rest 90-120 seconds

C. Three or Four sets of:
Clean Pull x 2 reps @90-100% of Clean

“BURN”

Every minute, on the minute, for 30 minutes (5 sets):
Minute 1 – 60 seconds of Echo Bike or Ski Erg
Minute 2 – 45 seconds of Kettlebell Front Rack Carry
Minute 3 – 30 seconds of Hollow Hold
Minute 4 – 60 seconds of Rowing or Bike Erg
Minute 5 – 45 seconds of Farmers Carry
Minute 6 – 30 seconds of Front-Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time