Strength
Snatch x1
Every minute, on the minute, for 12 minutes:
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
NOTE – You should not need more than your typical warm-up and empty barbell skill-based warm-up before starting the clock on this 12min.
Clean and Jerk x1
Every minute, on the minute, for 12 minutes:
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
Back Squat x2
Every minute, on the minute, for 10 minutes:
*you will use the weight that is suppose to be your next attempt at your heavy 5 rep. For example, if your last attempt with all 5 reps competed at 200lbs then for today you will use 205 for the OTM. If you can’t complete all 10min then lower the weight to get the 10min but keep every rep heavy.*