Week 6 - Day 5

Session 1 (if doing double day)
A) Snatch
60% x 2

70% x 2 

75% x 2

80% x 1 

85% x 1 

90% x 1 

heavy single

B) Clean and Jerk
60% x 2+1 

70% x 2+1 

80% x 1+1 

85% x 1+1 

90% x 1+1 

heavy single

C) Back Squat
75% x 3 

80% x 3 (x2) 

85% x 3 (x2)

D) 10 sets @ high effort:
20 cal AirBike
10 Burpees onto 24” Box
20 Alternating Step-ups onto 24”
2:30 min b/t sets

Session 2 (if doing double day)

E) 20 min AMRAP:
10 cal Rowing
4 DL @ 61kg
3 Hang Power Clean @ 61kg
2 Front Squat @ 61kg
1 Shoulder to OH @ 61kg

(1 min rest)

F) 7 min time cap to work to a tough set of:
4 Deadlift + 3 Hang Power Clean + 2 Front Squat + 1 Shoulder to OH

If doing Single Day
Complete:
A, B, C, E and G:

Scores
Please post scores to comments.
eg:
A) 60 x 1, 65 x 1, 70 x 4
B) 90 x 3, 90 x 3, 95 x 3, 95 x3
C) 140 x 5 on all sets
D) 100 on all sets
E) 24, 19, 18 on HSPU

#MooFit