Warm up

6 min AMRAP:
30 Jumping jacks
5 Russian KBS into 5 American KBS
20s bar hang
15 Scalp pullups
5 Inch worms with pushup
5/arm KB OH squats

Pulling strength (10 min)

Option A: Tempo weighted pullups – 5×5 – tempo 31X1
Option B: Eccentric pullups – 5×5 with 3 sec descent (may jump up from box to bring chin over the pullup bar)
Note: Use a lighter weight than week 1, and add a 3 sec eccentric tempo

Endurance

“Fight gone bad” style
5 rounds, 1 min per station, for max reps, rotating through:
50 ft. empty slde sprint + 100 ft. sandbag carry
American KBS 24/16 kg
Box jumps 24/20 in
Push presses [BB: 75/55 lbs, DBs: 2x 35/20 lbs]
Cal row
Rest

Note: 50 sec cap on each station, allowing for 10 sec transition

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Good mornings
Movement Specific Prep
3 Reps at Each:
Tall Position
Tall Snatch High Pulls
Tall Muscle Snatch
Tall Snatch 2″ Drop, 6″ Drop, 9″ Drop
High Hang
Snatch High Pulls
ScareCrow Snatch
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
Hang Above Knee
Snatch High Pulls
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
Mid-Shin
Slow Pull to Pockets into High Pull
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
1 High Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat
8 Minutes for 3 Sets @ 50%-60% of 1RM Snatch
1 High Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Skill Accessories
Pause Snatch Pull
Every 90secs for 5 Rounds
3 Pause Snatch Pull (2 sec Pause at Knee) @ 70% of 1RM Snatch
3 Pause Snatch Pull (2 sec Pause at Knee) @ 75% of 1RM Snatch
3 Pause Snatch Pull (2 sec Pause at Knee) @ 80% of 1RM Snatch
3 Pause Snatch Pull (2 sec Pause at Knee) @ 80% of 1RM Snatch
3 Pause Snatch Pull (2 sec Pause at Knee) @ 80% of 1RM Snatch
10 Minutes for Snatch Complex
5 Sets of:
1 Pause Squat Snatch (2 sec Pause at Knee)
1 Hang Squat Snatch (Below Knee)
Start at 60% and build
Conditioning
10 min for AMRAP
1 Squat Snatch
5 Toes-to-Bar
10 Air Squats
*add 10/5lbs every successfull round
Starting weight
RX:115/85
Intermediate: 95/65
Scaled: 45/35