STRENGTH
BACK SQUAT
5X5 AT 75% ACROSS
CORE CASH OUT
3 ROUNDS OF
12 MEDBALL SIT UPS + OH TOSS TO WALL
:20 HOLLOW HOLD INTO 10 HOLLOW ROCKS
20 RUSSIAN TWIST W/ MEDBALL, EACH SIDE
CONDITIONING
EVERY 5:00 X 6 SETS
1- 500M ROW + 25 DEADLIFTS #185/125
2- 500M ROW + 30 BOX JUMPS
3- 500M ROW + 50 SIT UPS
REPEAT 2X, TOTAL OF 6 SETS
CAN SUB SKI, SAME DISTANCE OR BIKE 2X DISTANCE
STRENGTH
SNATCH COMPLEX
5 SETS OF 3* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OVERHEAD SQUAT
WEEK 2 AT 70% SNATCH MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
REST 2:00 BETWEEN SETS
STRENGTH
BENCH PRESS
3X3 AT 90% OF MAX
STAY AT SAME WEIGHT ACROSS ALL SETS
WORKOUT
3RFT
20 DB STOH
15 BURPEES OVER DB
10 TOES TO BAR
#50X2/35X2
CONDITIONING
EMOM 12
E- 10 DB PUSH PRESS*
O-14/12 CAL ROW
*BUILD IN WEIGHT, SHOULD REMAIN UNBROKEN
AMRAP 6
6 ALT DB CLEAN & JERK
6 BURPEES
REST 3:00
AMRAP 9
9 ALT LUNGES HOLDING DB AT SHOULDER/GOBLET
9 BURPEES OVER DB
REST 3:00
STRENGTH
BACK SQUAT
5X5 AT 70% ACROSS
WORKOUT
FOR TIME
25 POWER SNATCHES
100 DOUBLE UNDERS
25 POWER SNATCHES
#75/55
SKILL
DIPS
EMOM 10
L1- 5 REPS
L2- 3-5 REPS WITH BAND
L3- 6 BOX DIPS
STRENGTH
BENCH PRESS
4X6 AT 80% OF MAX
STAY AT SAME WEIGHT ACROSS ALL SETS