WARMUP
3 ROUNDS
1:00 Bike → :45 Bike → :30 Bike*
5/5 DB Windmills
10 Alt. Lunges w/PVC Pass Thru
5 Jumping Air Squats w/PVC Overhead
*As the Bike time decreases, let’s increase the RPM!
STRENGTH
Power Snatch for load:
8-6-4-8-6-4*
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.
(Score is Weight)
Week 4 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
EMOM x 12 MINUTE
MIN 1 – 20/15 Cal Bike
MIN 2 – 1 Power Snatch (Mod-Heavy)*
*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
Share this page