09/30/2022 Friday’s Workout

WARMUP

2 ROUNDS
10 Alt. PVC Pass Thrus + Lunge
10 Air Squats w/ :01 Pause at the Bottom*
10 V-Ups**
8 Up Downs

*Round 2 complete Jumping Air Squats to Target
**Round 2 complete Kipping Knees to Chest

Into…

1 ROUND
10 PVC Snatch Grip Deadlifts
10 PVC OHS
10 PVC Behind The Neck Push Press
8 Kipping Knee Raises or Toes to Bar

STRENGTH

4 SETS*
2 Pausing Snatch Deadlifts**
+
1 Snatch Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Snatch. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

WORKOUT
“DOUBLE DOWN”

4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)

*Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″” Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.

(Score is Time)