5 Week Classic Lift Cycle 5.2

A) Lift:
  • Snatch – 85-90% x 1

  • Clean and jerk – 85-90% x 1

  • Back extensions – 2 x 10 (no weight)

B) 6 Min EMOM:

  • Odd min – Prisoner Air Squats (No weights, fingers clasped behind head)

  • Even min – 45 Degree Alternating lunge with KB pass through (35/20)

*Score: Total number of squats.

5 Week Classic Lift Cycle 4.4

A) Lift:

  • Jerk – max for day; 3×1 @80% of that
  • Power snatch – 3×3 @70%

  • Power clean – 3×3 @70%

 

B) 7 min AMRAP:

  • 7 Abmat sit-ups

  • 7 Mountain climbers (L+R=1)

  • 7 Abmat back extensions

5 Week Classic Lift Cycle 4.3

A) Lift:

  • Clean and jerk – 3×1 @80%

  • Snatch – 3×1 @75%

  • Clean pull – 3×3 @90% (of clean)

  • Back squat – 3×2 @84%; follow each set immediately with 2 box jumps

B) 5 min AMRAP (Reps):

  • Burpees

  • On the minute 25 Double Unders

 

5 Week Classic Lift Cycle 4.2

A) Lift:

  • Mid-hang power snatch + mid-hang snatch – 55%x3, 60%x3, 65%x3

  • Jerk – 3×3 @75%

B) 21-15-9:

  • KB SDHP (70/55)
  • Sit-ups

*Suicide sprint 5-10-15 yard lines after every round