Author: The Black Book

Snatch technique work

“Isabel”

For time:
30 Snatch 60/42,5

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“Karen”

150 Wallballs 20/14 for time

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In 20 minutes as many rounds as possible,

400m run
1 rope climb
15 burpee

“Macho man” -progression

Every minute on the minute for 15 minutes,
3 power clean
3 front squat
3 push jerk

use ~40% from your c&j 1rm

this is part of a 7 week progression where weights, time and/or load will increase.

3 person teams

As many rounds as possible in 20 minutes of,
100m row
10 sumo deadlift high-pull 45/30
10 pistol squat
rest

one athlete completes a full round before next one starts

On full minutes for 36 minutes of,

run 300m
next full min 15 sec of pull-ups
next min 20 sec of push-ups
next min 30sec box jump
next min 30 sec of wall balls
next min 20 sec of kettlebell swings
next min 30 sec of sit-up
next min plank hold

Clean & Jerk
technique work

-muscle cleans
-power cleans
-full cleans

-presses & jerks

-complexes

For Max Reps:
1 min Muscle-Ups
1 min rest
1 min Handstand Push-Ups
1 min rest
2 min Double-Unders
1 min rest
1 min Handstand Push-Ups
1 min rest
1 min Muscle-Ups

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Running drills

Partner workout

As many rounds as possible in 30 minutes:
run 600m
row untill partner has run 600m

Score is rounds completed

Toes to bar
foundations

As many rounds as possible in 6 minutes of,
10 burpee
10 toes to bar
10 hollow rock’s