Wed Dec 17

Train/Move
6 Min AMRAP:
3-3-3-6-6-6-9-9-9-12-12-12…
Power Cleans @ 75% (max 185/125)
Strict HSPU (or DB Strict Press)
3 Min Rest
6 Min AMRAP:
3-6-9-12-15…
Power Cleans @ 60% (max 135/95)
Kipping HSPU (or DB Push Press)

Warm-up
3 Min Echo Bike, THEN 5 Min AMRAP:
5 Snatch Grip Deadlifts
5 Snatch Pulls
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
Strength/Skill
Every 4 Mins x 3 Sets:
3 Snatches @ 75% directly into:
15 Touch-and-go Snatches @ 75/55lbs

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Stimulus
Strength/Skill: build up to 75% of your 1RM snatch and then every 4 minutes, you will complete 3 snatches (can be drop singles) and with a second barbell, complete 15 unbroken power snatches (load appropriately, think 33%)

Train/Move: in each AMRAP, you are working with an ascending rep scheme. Weights and push-up variation should not be a limiter but should be challenging for the first round. Make both movements easier so you can get further in the second AMRAP

Wednesday Weightlifting

Clean : 2 @ 53%, 2 @ 58%, 2 @ 63%, 2 @ 68%, 2 @ 73%, 2 @ 78%

2 Push Press + 2 Split Jerk : 1 @ 53%, 1 @ 58%, 1 @ 63%, 1 @ 68%, 1 @ 73%, 1 @ 78%

Barbell Bent Over Row : 10-10-10