Training day for Lift Off Peeps. Work up to a heavy single for Snatch and Clean and Jerk.
“The goal is to provide as much of the miracle of health that our fitness produces, to as many people on the earth as we can.” – Greg Glassman
A. Muscle Snatch – 5, 4, 3 (ascending weights)
B. 1 Snatch EMOM x 10 Minutes (no PR attempts till minute 7)
C. 1 Clean and Jerk EMOM x 10 Minutes (no PR Attempts till Minute 7
D. 15 Minute Partner AMRAP
Partner A 400M Run
Partner B 20 Wallball @20/14 then 5 Clean and Jerks @ 155/105
Bonus
Back Squat -5×1 @ 90%
Clean Lift-Off – 3×3115%
Weighted Back Extension – 3×10
Hanging Leg Raise – 4 x max (30 reps minimum)
GHDSU – 3 x max