Warm Up
3 rounds for quality of:
L 50 ft/R 50 ft Single Arm Bottoms-up Kettlebell Carry,
10 L/10 R Cossack Squat
100 ft Sandbag Carry,- light
100 ft Bear Crawl,
Weightlifting
Week 1
I. Every 2:30 x 6 sets: 3 Position Snatches
(Above Knee, Below Knee, Floor)
2 x 1 + 1 + 1@ 60%
2 x 1 + 1 + 1 @ 65%
1 x 1 + 1 + 1 @ 70%
1 x 1 + 1 + 1 @ 75%
Reset after hang snatches
II. Every 2 mins x 4 sets: Snacth Pull
2 x 3 reps @ 95%
2 x 3 reps @ 100%
Dead stop on each rep. Work on full extension through the toes and shrug. Use straps if you have them.
III. Every 2:30 mins x 5 sets: Snatch Balance + Overhead Squats
3 x 2 + 2 reps @ 65%
1 x 2 + 2 reps @ 70%
2 x 1 + 1 rep @ 75%
Conditioning
For Time
8 - 6 - 4 - 2 - 1 Bar Muscle-ups
12 - 10 - 8 - 6 - 4 DB Snatch
12 - 10 - 8 - 6 - 4 cal Row
50 / 35 lbs
Scaled Version
12 - 10 - 8 - 6 - 4
Chest to Bars
DB Snactch
cal Row
35 / 25 lbs
Accessory Work
3 Rounds for Quality
L 45 secs/R 45 secs Copenhagen Plank
8 L/8 R Kettlebell Goblet Bulgarian Split Squats, pick load
50 ft Broad Jump
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