Warm Up: 5 Mins
PVC Shoulder Warm Up
Then: 10 PVC Power Snatch + 10 OHS

Snatch the Treasure: 18 Mins
5 Minutes to warm up. Get with coach for technique review

5 x 10 on the 3:00
0:00 & 3:00 Snatch High Pulls (Focus on Timing and hitting extension)
6:00, 9:00, & 12:00 Power Snatch
*Keep all sets unbroken and increase weight as necessary. OR focus on technique

Mobility on rest. Roll Traps / Quads

Metcon: 15 Mins
3 Round Tabata – 45/15
Swab the deck Burpees
Chasing the Booty (10 M Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Elite Competition Class

Barbell Cycling
On the 0:00 – 12 Unbroken Squat Clean Thrusters
On the 5:00 – 9 Unbroken Squat Clean Thrusters
On the 10:00 – 6 Unbroken Squat Clean Thrusters

Same load across.

Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.

Conditioning
For Time:
100 Wallballs (30/20)

*Every Break: 3 Burpee Box Jump Overs (30/24)

Odd-Object Conditioning
For Time:
15-12-9-6-3:
Row for Calories
Toes to Bar

Directly into…

400 Meter Prowler Push (3/4 Bodyweight Sled)

Recovery Bike
40 Minute Effort

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause just below knee + Power Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean + Power Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean + Power Jerk

B.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk

*Sets 1-2 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Split Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Deadlift x 1 rep @ your 3-RM weight

*Note: If you do not know your 3-RM Deadlift, establish that today instead of doing these sets.

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Performance Power Train

Wednesday, Sept 19th, 2018
Active Rest Day
5x
Jog 2 minutes
Walk 2 mins
Finish with accumulate 3 minutes plank
-then…STRETCH!
-OR-
Humpday Pumpday
5 Rounds:
Max Reps Bench Press @185
5 Rope Climb
20m Prowler Push @Bodyweight
*Scale Bench Press weight so 15-20 reps is doable on the first set.
*Scale each rope climb to 3 Pullups and 3 knees to elbows