Strength
Power Snatch EMOM (Perform the following reps every minute on the minute for the given time)
Minutes 0-3: 5 Touch and Go Power Snatch @145#
Minutes 4-7: 3 Touch and go power snatch @165#
Minutes 8-11: 1 Power snatch @205#
Minute 12-14: 5 touch and go power snatch @145#
Rest 5-10 minutes
Clean + Jerk EMOM
Minutes 0-3: 5 Power Cleans + 1 Jerk @185#
Minutes 4-7: 2 Power Cleans + 1 Jerk @225#
Minutes 8-11: 1 Power Clean + 1 Jerk@255#
Minutes 12-14: 5 Power Cleans + 1 Jerk@185#
*on minute 14 do 5 Clean and Jerks to finish off
Rest 10 Minutes
3x10 Touch and Go Deadlifts @315#
Rest 2 Minutes between each round
*goal is to get all 10 without dripping the bar (adjust your weight to where 10 reps is possible but still a struggle)
WORKLOAD
5 Rounds:
200m Sprint (90% max speed)
5 Muscle Ups (or 10 pull-ups + 10 Pushups as a substitution)
Rest 1 minute between rounds
Give this a try. Set the reader on the Erg to Watts and try to get the highest reading possible. This is a good test of power and strength. If you do not have a SkiErg, then a Concept2 Rower can work as well (just note that it is much harder to reach this watt rating on a Rower)
