CONDITIONING
4 SETS OF
500M ROW @70% (+:15s ON 500M PACE)
1:00 REST AFTER EACH ROW
COACHING NOTES: IF YOU NEED MORE MACHINES, CAN BIKE 1000M REPEATS
STRENGTH
BACK SQUAT
2-1-1-1-1 AT 95%+
BUILD IN THE SETS, GOAL OF 1RM OR MORE
ACCESSORY WORK
3 SETS FOR QUALITY
10 FRONT FOOT ELEVATED SPLIT SQUAT, EACH LEG
10 MB LEG EXTENSIONS
:30 WALL SIT
1:00 REST
STRENGTH
SNATCH COMPLEX
4 SETS OF 2* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OVERHEAD SQUAT
WEEK 4 AT 80% SNATCH MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
STRENGTH
4 SETS FOR QUALITY
100' FARMERS CARRY
25 PLATE OH SIT UPS
REST 1:30
EVERY 2:00 UNTIL 70 BURPEES IS COMPLETED
12/10 CAL MACHINE
10 ALT DB SNATCHES
MAX BURPEES OVER DB IN REMAINING TIME
WITH A PARTNER
5 ROUNDS FOR TIME
30 FRONT SQUATS #115/75
500M ROW*
*BARBELL MUST BE HELD IN RACK POSITION, FRONT OR BACK, WHILE OTHER PARTNER IS ROWING
SPLIT FS REPS
WORKOUT
INTERVALS
EVERY 4:00 X 5 ROUNDS
10 CALORIE BIKE
10 PUSH UPS
6 HANG POWER SNATCH #115/75
10 PUSH UPS
SCALE TO ~60% MAX SNATCH
STRENGTH
BACK SQUAT
4X3 AT 90% ACROSS
WORKOUT
EVERY 4:00 X 4 ROUNDS
10 BURPEE BOX JUMP OVERS
400M RUN