WARM UP
MOBILITY ROUND
5 Inchworm w/ Push Up
10 Piked Toe Taps
5/5 Moose Antlers
10 Air Squats
10 PVC Pass Throughs
10 PVC OH Squats
Into…
2 ROUNDS
8 Snatch Grip BB RDL →8 Snatch Deadlift
6/6 DB Push Press
8 Alt DB Hang Snatch
6 Scap Pull Ups → 6 Kip Swings
8 Ring Rows → *Optional 5 Kipping Pull Ups
6 Up-Down → 6 Burpees
STRENGTH
Snatch
3×2 @ 80%
3×1 @ 80%+
2×1 @ 90%
(Score is Weight)
Week 4 of 7
Olympic Lifting Cycle
WORKOUT
3 SETS
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (50/35)**
5 Pull-Ups
6 Burpee Over DB
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.
(Score is Total Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Snatch Pulls
2×3 (100%)
2×2 (110%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) Kipping Skill*
EMOM x 10 MINUTES
4-6 Toes to Bar*
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
(No Measure)