In Competitors - Pride



Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

Three sets in 10mins of
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot , engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points. Weight should be at 110% of your snatch 1rm

Five sets in 20mins of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 5%)
Rest 3 minutes

Met Con
For time:
10/5 Bar Muscle-Ups
15 Power Cleans (70/50kg.)
30 Alternating Pistols
15 Power Cleans (70/50kg.)
10/5 Bar Muscle-Ups


Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Straight legged box jump x 5
Roll to Candlestick x 10 reps

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Take 20 minutes to hit a 1-RM Split Jerk

Met Con
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes


Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes
(Do not exceed max load used on Monday, but try to use that load for all sets.)
NOTE – This will be the last “tempo” session of this cycle – the torture is coming to an end.

Met Con
Complete as many rounds and reps in five minutes as possible of:
5 Burpees to Target (pull-up bar 4” above hand)
10 Pull-Ups
Every burpee must finish with both hands touching your pull-up bar simultaneously.
Consider these five minutes a test of desire, and let your effort reflect your ambition to succeed in this sport.


Coach’s choice –(Coach Lee will decide on what’s priority around the group in this section)

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