Monday 05.11.2018


Fitness/Performance

"Triple Double"

Part 1) AMRAP 5

Buy in: 100 Double Unders

immediately into...

12 Power Snatch

4 Burpee Box Jump Overs

- Rest 5:00 -

Part 2) AMRAP 5

Buy-in: 100 Double Unders

immediately into...

8 Power Snatch

4 Burpee Box Jump Overs

-- Rest 5:00 -

Part 3) AMRAP 5:00

Buy-in: 100 Double Unders

immediately into...

4 Power Snatch

4 Burpee Box Jump Overs

Fitness: (65/45) (75/55) (95/65)

Performance: (75/55) (95/65) (115/80)

Competition:

1) Snatch Complex, 5 sets build to moderate

1 Power Snatch + 3 Hang Squat Snatch

2) Stamina Squats:

EMOM x 12

Odd: 3 Front Squats

Even: 6 Back Squats

use 58% of 1RM Front Squat for both lifts

3) "Triple Double"


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