Pause Snatch 2-2-2, 3×2
3 second pause directly below the knee
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Athlete should use a weight which is challenging but manageable with good mechanics.
Thruster 1-2-3-4-5-6-7-8-9-10, 135#/95#
1 Rope Climb (15′ Ascent) after each round
(TIMECAP: 15:00, TARGET INTENSITY: 9)
Thruster: Load should be taxing but manageable. Scale accordingly.
Round 9-10, no more than 3 sets
Round 6-8, no more than 2 sets
Round 1-5, unbroken
Rope Climb: Athlete should be able to work at a rate of at least 2 rope climbs per minute. Scale to partial rope climbs or laying to stand.
1) Push Press w/Pause @ top 8-8-8-8
Full two count pause at the top of each rep.
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.
2) Tuck Front Lever
Training – 5 Sets of 5 Reps with a 5 sec Hold
Mastery – 5 Reps with a 5 sec Hold
Video – https://youtu.be/ayZQunxcNWk