WARM UP
2 ROUNDS
10 PVC Pass Throughs → 10 PVC Cuban Press
8 Inch Worms → 8 Hand Release Push Ups
10 Good Mornings → 10 Bird Dogs
Into…
2 ROUNDS
10 BB Strict Press → 8 Overhead Squats
:15 HS Hold / Pike Hold
8 Snatch DL → 8 Hang Muscle Snatch
STRENGTH
Snatch
3×2 @ 70%
3×1 @ 80%
2×1 @ 80%+
(Score is Weight)
Week 3 of 7
Olympic Lifting Cycle
WORKOUT
15 ROUNDS FOR TIME
1 Power Snatch (165/115)
5 Handstand Push-Ups
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-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
1×3 (95%)
3×2 (100%)
1×2 (105%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) Kipping Skill*
EMOM x 10 MINUTES
2-5 Pull-Ups or Chest to Bars
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
(No Measure)