WARMUP
3 ROUNDS
30 Single Unders
8 PVC Pass Thrus
8 PVC OHS
8 PVC Snatch Balance
8 Pushup to Pike
8 Barbell BTN Snatch Grip Strict Press
8 BB Snatch Deadlifts
STRENGTH
Snatch for load:
3-3-3-2-2-1-1
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
(Score is Weight)
Week 1 of 6
WORKOUT
FOR TIME
100 Double Unders
50 Hang Power Snatches (75/55)
100 Double Unders
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 10 Slow Alt. Scorpions
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)