Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
90 sec Machine
15 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Snatch Balances
1 min. Weighted Bottom Squat Hold
Weightlifting
Week 7
I. Every 3 mins x 4 sets: Hang Power Snatch
1 x 2 @ 70%
2 x 2 @ 75%
1 x 2 @ 75 - 78%
% based on 1RM Hang Power Snatch
II. Every 3 mins x 5 sets: Low Hang Snatch
1 x 3 reps @ 70%
1 x 3 reps @ 70 - 75%
1 x 2 reps @ 75 - 80%
1 x 2 reps @ 85%
1 x 2 reps @ 85+%
Low hang snatches are below the knees. Snatches from the floor with a 2 sec pause in catch.
% based on 1RM Hang Snatch
III. Every 2 minx x 4 sets: Snatch Pull
2 x 3 reps @ 100%
2 x 3 reps @ 105+%
% based on 1RM Snatch
Conditioning
Option 1
6 sets AMRAP 3 / Rest 1 min
40 Double Unders
12 / 9 cal Row
Max Ring Muscle Ups
Alternative Ring Pull Ups
Option 2
AMRAP 12
12 Devil Press
50ft. Sled Push
12 DBs Power Clean
50ft. Sled Push
RX
35/25 lbs
Sled Push, 2x45 / 1x45 + 1x25 lbs
Scaled
6 Devil Press
6 DBs Power Clean
Sled Push, 1x45 lbs / 0 lbs (empty)
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