A. 2 Hang Power Snatch plus 1 OHS x 2 reps x 5 sets. All sets at 73 to 78% of your max. Note, this is up from last week's 70 to 75% of your max.

Beginners - simply add weight if your coach tells you to!

COACHES - MOST FOLKS SHOULD BE ENCOURAGED TO LIFT AT THE TOP END OF 78%. ONLY SUPER ADVANCED LIFTERS WILL BE CLOSER TO 73%.

B. AMRAP in 3 minutes:
thrusters x 7 65/95 lbs
kipping pull ups x 7
burpees x 7
Rest 1 minute.
3 sets

I know the numbers seem low but the idea for this one is to push hard and not stop.  You need to do this unbroken to get the right dose response.

C1. trap 3 raises x 8 reps with 5 sec hold at the top. x 3 sets
C2. weighted lumbar extensions x 10 reps with 30 sec hold on last rep x 3 sets

A. Alternating TGU
26 reps for time. This is more of a slow and steady pace. 35/55 lbs

B. AMRAP in 30 sec Shoulder taps
     AMRAP in 30 sec Kettlebell Swings
     AMRAP in 30 sec. Front Squats 95/135 lbs
     Rest 90 sec.
     5 sets
 

A. Back Squats - 8-10, 6-8 or 4-6 @ 32x2. 4 sessions at each.

B. 3 Rounds for Time:
    OH stationary  Lunges x 20 reps 25/45 lbs
     DB alternating power Snatch x 20 reps 35/55 lbs
     DB Push Press x 10 reps (5 per arm) 35/55 lbs. Complete all 5 reps on one arm before going to      other arm.

C. Kipping Muscle up practice.
Beginners: passive hold on bars x 30 sec x 3 sets
Intermediate: 10 sec false grip hanging x 3 sets (add kipping if ready)
Advanced:  AMRAP kipping muscle ups in 5 minutes.  If you have more than 3 reps in a row, do AMRAP in 60 sec. rest 3 min x 3 sets

A. 2 cleans plus 1 jerk - Take your 1RM from Wednesday, September 24 and do the following for WORKING SETS - 85%, 85%, 90%, 90%

BEGINNERS: 3 HANG POWER CLEANS PLUS 3 JERKS X 5 SETS. GO UP IN WEIGHT WITH EACH SET.

B. Power Clean and Jerk x 10 85/125 lbs
     Toes to Bar x 15
     Ring Dips x 7/10
     Run 400 meters
     Rest 90 sec.
    3 sets

MUST HAVE A CLEAN AND JERK OF 115/155 LBS TO DO PRESCRIBED.  

THIS SHOULD BE DONE UNBROKEN (EXCEPT RING DIPS, WHICH MAY BE DONE IN 2-3 SETS).

NO RING DIPS? DO BAR DIPS.
NO BAR DIPS? 7 PUSH UPS

ONLY A FEW TOES TO BAR? REDUCE THE REPS.
NO TOES TO BAR? 5 ARCH SCAP PULLINGS OR KNEES TO CHEST.