9.9 – Bullet Proof

9.9 – Bullet Proof
9.9 – Bullet Proof

Muscle Group:

Categories:

Equipment:

Today’s featured team is “The Clean Jerks,”  made up of Kaleb Keeling and Noah Gordon. Kaleb once won a bike race, but was disqualified because he rode a unicycle. He also has a sandwich named after him in all 50 states. Noah once ran with the bulls, but he chased them. This combo also sings in a barbershop quartet on the weekends.

SNATCH SKILL
Snatch Pull
3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%

STIMULUS
The goal here is to work on getting the bar to make contact with our hips. Keep the arms locked out and move the bar, straight up with you hip
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets

Snatch High Pull
3 Sets of 3

All Sets: 65%

STIMULUS
Building on to the snatch pull we are going to add the elbows, drive them high and outside. We want to keep the bar as close as possible.
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets

Power Snatch
2 Reps On the Minute x 8 Minutes

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%

STIMULUS
Finishing out our snatch technique, we’ll complete 2 power snatches every minute for 8 minutes
Reset each time instead of completing these ‘touch and go’
Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Snatch

WOD
4 Rounds:
250 Meter Row
7 Barbell Bench Press
14 GHD Sit-ups

STIMULUS
Looking to get uncomfortable on the rower as we build to a heavy 7-rep bench press for the day
There is no score for time – but push hard on the rower to start each round
As you increase weights, pick loads that you are still able to complete unbroken each round
Rest for remaining time following the GHD Sit-ups
Record 4 Sets of Load for Bench Press

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