Hang snatch x 3
145#
Not letting feet off ground, just extension to toes, much faster catch.

6 rds with 2 min rest:
8 strict pullups
15 boxjumps 24"
20 ghd raise

All rds between 1:39 and 1:49

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Armenian wk 3 day 1
6/10 @ 70%
158#

30 second airdyne @90%
30 second double under @90%
Rest 1 min
20 rds

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Armenian wk 2 day 3
6/4 @ 180

750m row
75 push press @ 95#
25 CTB
75 push press @ 95#
750m row

17:10

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Split jerk
255

1min each, 30 second rest, 4rds:
T2B
Ring pushups
Row
Stepups @ 24" and 65#

20,20,17,13
20,20,20,13
19,17,20,14
19,16,20,15

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Armenian wk2 day 2
168#

5 rds:
10 kdsdlhp
10 kb swing
5 hdspu with harness (pink+pink)
8:43

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Armenian wk 2 day 1
6x3 @ 157

3 rds:
20 ghd situps
20 back extensions

5 rds:
1000m row
15 pullups COVP
15 thruster 75#
15 burpees

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Training for Wed Jan 18

Armenian wk 1 day 2
165

Split snatch tech work at 135#

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Armenian wk 1 day 3
135, 155, 175, 185, 185, 185

Push jerk ladder @ 135# 1-5-1 in 10 mins unbroken:
3rds + 2,3,4

6 dead @ 315#
6 dip
30s row (1:18/500m)
X2

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Shoulder press 3RM
135#

5rds:

25 box jumps
10 ring dips
10 ring rows
Rest 90s
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Armenian squat wk 1 day 1
135#

5 rds:
12 wallball
12 T2B
5:15

15,12,9
R arm kb snatch 1.5
L arm kn snatch 1.5
Burpees

5:40

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Clean and Jerk on the minute for 15 mins:

1st 5 rds @ 135#
2nd 5 rds @ 185#
3rd 5 rds @ 225#

Completed as rxd

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Pullups on min:

14rds.
Pretty easy to this point. Unbroken for first 12 rds. Only slowed down or stopped due to pullup bar and avoiding hand tears. Finishing all rounds to that point under 30 seconds.

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5 rds:
15 deadlift @ 135#
15 pushups

5:46

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