WARMUP
4 ROUNDS (COACH LED)
:15 Up-Downs
:15 Groiners
:15 Jumping Squats
:15 Push-Ups
Into…
2 ROUNDS
5 Burpees Over Bar
10 PVC Pass Through
5 PVC Overhead Squat
5 PVC Snatch Balance
*2nd Round perform the OHS and Snatch Balance with a barbell.
STRENGTH
Snatch for load:
5×2
Snatch*
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 3 of 6
Strength | Olympic Lifting Cycle
WORKOUT
FOR TIME
25 Burpee Over Bar
5 Hang Snatches (135/95)
20 Burpee Over Bar
4 Hang Snatches
15 Burpee Over Bar
3 Hang Snatches
10 Burpee Over Bar
2 Hang Snatches
5 Burpee Over Bar
1 Hang Snatches
(Score is Time)
OPTIONAL AFTER PARTY
5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)
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