Build to a 3 rep. It does not have to be touch and go but must be done 3 consecutive times.
For Time:
5 sets:
2 Rounds
3 Cleans
7 HSPU
Increase weight every set.
time cap:15 mins
Today is the first day of our strength cycle. We will still be Olympic Lifting, but we will not have the biggest emphasis on it; meaning not many complexes.
Within this cycle we will have a working percentage that we are working at but will always be building to a heavier single at 10% above the working percentage.
Remember this is not for time so take proper rest between sets.
The working percentage this week will be 70% with the goal od a final single at 80%.
Snatch Balance+3 Zotss Presses
3@70% of Zotts Press
Power Snatch
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
**The sets of 2,1, and 1 you are increasing weight with the ultimate goal of hitting 80% for a final single. Have the first two sets of 2 and 1 be between 70% and 80%.**
Back Squat
5@70%, 3@70%+, 5@70%, 2@70%+, 5@70%, 1@80%
Bench Press
12×3@60%
Good Mornings
3×12@60%
CrossFit Wig Wag 