WARMUP
2 ROUNDS
10 Alt. Step-Ups
8 MB Front Squats
6 PVC Pass Throughs
4 PVC Hang High Pulls
into…
2 ROUNDS
10 Box Jumps
8 MB Thrusters
6 PVC Around The Worlds
4 PVC Muscle Snatches
STRENGTH
1.) Snatch for load*:
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
*Based off 1RM Snatch. Based off 1RM Snatch. Indicates squat below parallel
(Score is Weight)
-Short Rest b/t P1 & P2-
2.)
Snatch Pull for load:
3×2 (110%)
**Based off 1RM Snatch.
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT
FOR TIME
60 Wall Ball (20/14)
40 Box Jumps (24/20)
20 Power Snatches (135/95)
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)