WARMUP
GENERAL WARM-UP (COACH LED)
10 Toe Touch Jumping Jacks
10 Groiner + Twists
10 Lunge + Twist
10 PVC Pass Throughs
10 PVC Snatch Deadlifts
5 Squats + 5 Jumping Squats + 5 PVC OHS
Into…
8 Step-Overs
8 Jump Tucks
8 Box Jump-Overs
8 Scap Pull-Ups
8 Slow Kips
8 Small Kip Swings
STRENGTH
Snatch for load:
5×1
*Goal is 80-90% or Heavy. Option for Squat or Power.
(Score is Weight)
Week 4 of 6
Strength | Olympic Lifting Cycle
WORKOUT
EVERY 2:00 x 6 SETS
4 Power Snatches (135/95)
6 Chest to Bars
8 Box Jump Overs (24/20)
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
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