WARM UP
2 ROUNDS
10 PVC Pass Throughs
5/5 Around the World
10 PVC High Pull
5 PVC Snatch Balance
5 PVC OH Squat
2 ROUNDS
10/8 Cal Bike
10/10 DB DL
8/8 DB High Pull → 8 Alt. Hang Snatch
6/6 Strict Press
4/4 OH Squat
10 Up/Down → 8 Burpees
STRENGTH
Snatch
3×3 @ 60%
3×2 @ 70%
2×1 @ 80%
(Score is Weight)
Week 2 of 7
Olympic Lifting Cycle
WORKOUT
AMRAP x 9 MINUTES
10/8 Cal Bike
4 Alt. DB Devils Press (50/35)*
*Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
15 Banded Ws
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Snatch Pulls
3×3 (95%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) Kipping Skill*
EMOM x 10 MINUTES
2-5 Toes to Bar
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
(No Measure)