Fitness
15 minutes
Work up to heavy 5RM Dead lift
12 minute AMRAP
15 V sits
10 Dead lifts @60% of today’s #
5 Burpees over bar
Performance
15.1
9 minute AMRAP
15 T2B
10 Dead lifts 115/75
5 Snatch 115/15
15.1 a
in 6 minutes establish 1 RM Clean and Jerk
Sport
15.1 movement testing, pacing and planning
10 minutes
Build up to 70% Clean and Jerk (starting weight for 15.1 a)
Create a plan for your 3-4 attempts tomorrow
70%-80%-90%-(90%+??)
Have your numbers and weights laid out in a logical manner, close to you.
1 round @ lower heart rate
15 T2B
10 Dead lifts 115/75
5 Snatch 115/75
This is to feel out pacing and determine length of time of each round – attrition = goal performance
2-3 rounds
4 T2B
3 Dead lifts 115/75
2 Snatch 115/75
1 Clean and Jerk @80%
Rest 3 minutes
This piece is to build up confidence with C&J #’s under fatigue
Work on keeping the bar close on DL & Snatch
Mixed grip DL and hook grip Snatch
Figure out hand prep = gloves? Tape? Chalk?
Discuss warm up, cool down and heat schedule for Saturday and strategies based on individual strengths
