ACTIVATION
2 Rounds
15 Scap Retractions
15 Bear Hug Squats
15 Strict Press
Then
Bergner Warm Up
STRENGTH
Snatch Complex 2 Snatches (with pause at knee) + 2 Snatches: Max (9 RPE)
Clean and Jerk Complex 2 Cleans (with pause at knee) + 2 Cleans + 1 Jerk: Max (9 RPE)
PICK 1 or 2 of the following
Close Grip Bench Press 60% for 5 x 10
Strict Press (5 sec eccentric) 5RM (8 RPE), then -10% for 2 x 5
Bentover Rows (paused on chest 1-2 sec) 63% for 5 x 10
CONDITIONING
AMRAP 4 Minutes
100′ HS Walk
30 Box Jump Overs 24/20″
Max Rep Alternating DB Snatch 50/35lbs in remaining time
Rest 2:00
AMRAP 4 Minutes
30 Box Jump Overs 24/20″
30 Alternating DB Snatch 50/35lbs
Max distance HS Walk in remaining time (5′ = 1 rep)
Rest 2:00
AMRAP 4 Minutes
30 Alternating DB Snatch 50/35lbs
100′ HS Walk
Max Rep Box Jump Overs 24/20″ in remaining time
Score is total reps.
You should have close to 2 minutes to work on the “max rep” movement each interval.