The goal is to end at close to 90% for close to or at a 3RM for the Day. If you add 5% on each set you will end at 90%. If you are feeling good today, add a little more on the first few sets to set yourself up with the opportunity to hit close to 95%.
Conditioning
Fitness
8:00 AMRAP
6* Power Cleans
12 Back Rack Reverse Lunges
Load 42.5/30k
Performance
8:00 AMRAP
6* Power Snatch
12 Back Rack Reverse Lunges
Load\ 42.5 /30kg
*Add 2 Reps to the Power Snatch Each Round
Goal / Objective / Notes
Goal: ~5 Rounds (Round of 14 Snatches)
Stimulus: Barbell Cycling and Unilateral Muscular Endurance
RPE: 8/10
Primary Objective: Complete the Power Snatches as sets of 4+ TnG Reps at a time.
Secondary Objective: Complete each set of Back Rack Reverse Lunge
This workout is meant to target barbell cycling and leg endurance. The focus here will be to work on TnG Power Snatches into Back Rack Reverse Lunges. On each set we should see a good set of TnG Reps, then drop the bar and hit the final rep as a single before Back Racking the barbell for the lunges. The expectation is that the rounds start close to 1:00 and start to bleed up towards 2 minutes as the Power Snatch reps increase. With this being 8:00 minutes long we can see some athletes get through those 14 Snatches and try to finish the Back Rack Lunges to complete that 5th round within the time frame.
