Snatch and Bench Press Cycle Week 3

Monday
Gladiator 1
Amrap 14
2 Ring Pull Ups
2 Alt Pistols
2 Ring Toes To Bar
2 Box Jumps
After each round add 2 reps

Gladiator 2
5 min for load
Build Up To a Heavy Cluster

Aim
Strategize for part 2

Mobility
Figure Four Stretch
Forearm Stretch

Tuesday
Ryanair
Two rounds of:
21 Dumbbell Clean and Jerk 22.5/15kg
15 Cal Air Bike
21 Hand Stand Push Ups
15 Cal Ski
21 Devils Presses 17.5/10kg
15 Cal Row

Aim
Posterior Chain Attack

Mobility
Bretzel Stretch
Capsule Stretch

Wednesday
Strength
Squat Snatch 5-5-5-3-3-3
Snatch Balance 5-5-5-5-5-5

Conditioning
3-6-9-3-6-9…
Power Snatch 50-60%
Chest To Bar Pull Ups

Aim
Skill

Mobility
Straddle Stretch
Samson Stretch

Thursday
Smyths
3 Rounds
200m Run
20 Burpees
200m Run
20 Wall Balls
200m Run
20 Abmat Sit Ups

Aim
Cardio Test

Mobility
Straddle Stretch
Scorpion Stretch

Friday
Jackie On Juice
1000m row
50 Thrusters 43/29kg
30 Pull Ups
1000m Row

Aim
Classic CrossFit Workout

Mobility
Pigeon Stretch
Half Moon Stretch

Saturday
Strength
Bench Press 5-5-5-3-3
Dumbbell Prone Row 8-8-8-8-8

Conditioning
5 Decline Bench Press 50-60%
1 Rope Climb
5 Shuttle Runs

Aim
Strength

Mobility
Ring Pec Stretch
Ring Lat Stretch