Work up to Technical 3 RM
3 Snatch Balance with Pause in Overhead Squat Position
7-Minute AMRAP FIT
3-6-9-...-(+3)
Clean and Jerks (95)
Pull-ups
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*1-2 Reps Shy of Failure
Snatch
8 x 2 (70-115)
High-hang Clean
8 x 2* (95 - 2 RM)
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
1 Set of 3 (135)
1 Set of 6 (145)
1 Set of 6 (135)
1 Set of 6 (125)
Clean Pull
10 x 1 (175)
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
1 Set of 3 (115)
1 Set of 6 (120)
1 Set of 6 (115)
1 Set of 6 (105)
3 Hard* Super Sets
a. Double DB Decline Bench Press (35s)
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 1-2 Reps Shy of Failure
2 Hard Super Sets
a. Push-up + Dumbbell Renegade Rows (30)
b. Anchored Leg Raises
*Hard Set is 1-2 Reps Shy of Failure
Clean + Jerk
8 x 2+1 (95-150)
Snatch Pull
10 x 1 (135)
5 Rounds for Time
5 Double DB Devil's Presses (25s)
5 Double DB Front Squats
50m Double DB Farmer's Carry
*You can estimate 50m with 50 long-ish steps.
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 2 Reps Shy of Failure