Week #2...Ninja

BB Ninja...week #2...

Warm-Up
3 Rnds:
90s Bike
1 Rnd STRICT Cindy

45s Sampson St (ea)

BB Warm Up (Snatch Grip)

SNATCH WORK
Snatch-Grip Strict Push Press ~ 5x3, climbing
Snatch-Grip Sotts Press ~ 5x3, climbing

SNATCH COMPLEX
8 Sets of the following:
Pausing Snatch Pull* + Squat Snatch + OHS
*3 Pauses = off ground, at knees & mid-thigh (2s each pause)

2 Sets @ Each wt (climb the entire time, NOT waved):
50% - 55% - 60% - 65%

JERK
Pausing Jerk Drive 5 x 3, climbing
Pausing Split Jerk 5 x 2, climbing

SQUAT
10-8-6 (increase from last week)

Syd ~ worked all but squat
Val ~ worked all but squat
tb ~ SC = 110-120-130-140 / Sqt = 250-270-290

Oz & Casey did THIS:
SNATCH ~ 1 RM / Heavy Single

BACK SQUAT 5x4

AMRAP in 15:
50 D/U
15 Cal Row
15 DB Squat Cleans (50#)

Oz ~ 140# / sqt?? / 4 Rnds + 50 reps (95# Sqt Cleans)
Casey ~ 125# / sqt?? / 3 Rnds + 65 reps (95# Sqt Cleans)

May the favor of the Lord our God be ours.
Prosper the work of our hands.
Prosper the work of our hands.