Build it!

Warm-Up

Mobilize / Stretch

Snatch Progression (Burgener WU) w/ Bar

3 Pwr Snatch

6 Pwr Clean

9 Push Jerks

Bar / 75# / 95#

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Capacity Builder

AMRAP in 4m:

9 Power Snatches

12 Power Cleans

15 Push Jerks

Max OHS w/ Remaining Time

(135#/95#)

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KICKING & SCREAMING

AMRAP in 20m:

10 Power Snatches (115#/85#)

20 OHS (115#/85#)

30 TTB

40 Single-Arm DB Hang Clean & Jerk (50#/35#)

Wolding ~ XX / 1 Rnd + 27 TTB (95# / 35# DB)

Stan ~ XX / 2 Rnds + 7 K2E (85# / 35# DB)

tb ~ 4 UB OHS (135#) / K&S(115# / 50#DB) = 1 Rnd + 29 S-A DB C&J

Snatches = 3-3-1-1-1 (42s)

Cleans = Started @ 55s --> 1-1-3-3-3 (2:05 --- rested/breathed till 2:30, then...

1 more Clean +  Push Jerks = 12 --- 3 (3:35 -breathed for 10s - 3:45 = 4 UB OHS) 

K & S (breakdown of reps)

Snatch = 9 - 1+ / 3-3-1-1-1-1+ 

OHS = +12-8 / +20 UB

TTB = 18-9-3 / 15-6-6-3

S-A DB C&J = 5L+5R - 5L+5R - 10alt - 10 alt / 11alt - 13alt - 5alt

Always took a bit extra before last Snatch to keep it up for OHS...

Alternating was for sure faster than same arm...could do either way as it did not call for alternating.