Monday
STRENGTH
POWER SNATCH
6X2
SETS 1-3 AT 85%
SETS 4-6 BUILD IF FEELING SUCCESSFUL
REST 2:00 BETWEEN
SNATCH PULLS
3X4 AT 95-100-105% YOU PS MAX
WORKOUT
1:00 ON/1:00 OFF X 6 SETS
10/8 CAL ROW
MAX ALT DB SNATCHES IN REMAINING TIME
Tuesday
STRENGTH
FRONT SQUATS
5X4
START ~ 6RPE AND BUILD
SKILL
PISTOL REVIEW
EMOM 20
1- 12 BOX JUMP OVERS
2- 12/10 CAL BIKE
3- :30 PISTOLS
4- REST
Wednesday
STRENGTH
STOH WARM UP> BUILD IN WEIGHT THROUGH ALL WARM UP SETS
3 SETS OF 3 SPLIT PRESS
2 SETS OF 1 STRICT PRESS + 1 PUSH PRESS + 1 SPLIT JERK
SPLIT JERK
5X2 BUILDING IN WEIGHT
WORKOUT
COMMUNITY CUP WORKOUT #1
"THE 2007 HOPPER"
FOR TIME
1000M ROW
THEN, 5 ROUNDS
15 PULL UPS
7 SHOULDER TO OH #115/75
Thursday
CONDITIONING
800M SLED PUSH IN TEAMS OF 4
YOU CHOOSE THE WEIGHT
TO LIBRARY AND BACK
3 SETS OF
10E SINGLE LEG V-UPS
10 V-UPS
15 SIT UPS
:15 HOLLOW HOLD
REST AS NEEDED
10:00 MACHINE COOL DOWN
Friday
PRIMER
3 SETS, BUILDING
5 TALL CLEANS WITH :03 PAUSE IN CATCH
STRENGTH
SQUAT CLEAN
5X3 AT 80% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
ACCESSORY
3X :40 FRONT RACK BOTTOM OF SQUAT HOLD ~55% SQ.CL
Saturday
8:00AM
PARTNER WORKOUT
5:00 WORK/1:00 REST X 6 SETS
400M RUN
40 TOES TO BAR
MAX BARBELL IN REMAINING TIME
ODD- POWER SNATCHES #95/65
EVEN- OVERHEAD SQUATS #95/65
SCORE IS TOTAL REPS ON BARBELL MOVEMENTS
9:15AM
STRENGTH
STRICT PRESS
4 SETS OF 10
THEN 1 MAX EFFOR SET AT 50% OF HEAVIEST LOAD ABOVE
4 SETS OF
10 BENT OVER BARBELL ROW
20 REVERSE FLYS
50' SINGLE ARM OH CARRY AHAP
REST 1:30
Sunday
CONDITIONING
5RFT
200M MACHINE
10 BURPEES OVER DB
20 ALT DB SNATCHES
30 WALLBALLS
100M FARMERS CARRY
REST 1:00 BETWEEN ROUNDS