Every minute, on the minute, for 12 minutes:

Snatch x 1 rep

*Sets 1-2 – 45-55%

*Sets 3-4 – 55-65%

*Sets 5-6 – 65-75%

*Sets 7-8 – 75-85%

*Sets 9-10 – 85-90%

*Sets 11-12 – 90+%

NOTE – You should not need more than your typical warm-up and empty barbell skill-based warm-up (such as the Burgener Warm-Up and Skill Transfer Exercises) before starting the clock on this 12 minutes. Unnecessarily long training sessions are a pet peeve of mine and should be avoided to keep focus and intensity at appropriate levels.

B.

Every minute, on the minute, for 12 minutes:

Clean & Jerk x 1 rep

*Sets 1-2 – 45-55%

*Sets 3-4 – 55-65%

*Sets 5-6 – 65-75%

*Sets 7-8 – 75-85%

*Sets 9-10 – 85-90%

*Sets 11-12 – 90+%

C.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

Do not exceed 95% on your back squat. All percentages throughout this training cycle should be keyed off of your testing week results.

D.

For time:

15 Power Cleans (185/135 lb)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Results 

Snatch: 45,65,70,75,80,95

Clean and jerk: 95,105,115,125,135,155

Back squat: 160, 190, 215, 230

+

WOD - 6:56 @135