Warm up

3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Pulling strength (10 min)

Option A: Tempo weighted pullups – 5×3 – tempo 31X1
Option B: Eccentric pullups – 5×3 with 3 sec descent (may jump up from box to bring chin over the pullup bar)
Note: Use a lighter weight than week 3 (7/24), and add a 3 sec eccentric tempo

Endurance

28 min AMRAP with buy-in:
Buy-in: run 1 mile
then in the remaining time,
AMRAP of:
50/40 cal row
40 alternating DB snatches 50/35 lbs
30 lateral burpees over dumbbell
20 pull-ups
10 handstand push-ups

Scaling: perform ring rows or banded pullups, and regular pushups as preferred scaling options. The goal is to keep snatches and pullups in not more than 3 sets each round.
Aim for 4 rounds on the AMRAP.

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
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
Snatch Complex 1
8 Minutes for 3 Sets @ 50%-60% of 1RM Snatch
1 Snatch Deadlift to High Hang
1 Snatch High Pull from High Hang
1 Tall Squat Snatch
1 Overhead Squat
Snatch Complex 2
5 Sets (10 Mins)
1 Snatch Deadlift to Power Position
1 Floating Snatch High Pull
1 Floating Power Snatch
1 Pause Squat Snatch
Start at 60% 1RM Power Snatch and build
EMOM for 5 Minutes
1 Squat Snatch
Min 1: @ 73% of 1 RM Snatch
Min 2: @ 73%
Min 3: @ 75%
Min 4: @ 75%
Min 5: @ 78%
Min 6: @ 78%
Skill Work
Every 90sec for 4 Rounds
3 Snatch Pull + 3 Hang High Pulls (From Below Knee)
@ 90%, 95%, 100%, 100%
Conditioning
Partner Workout
AMRAP in 8 Minutes
4 Rounds of:
20/16 Calorie Row
While other partner performs Double DB Farmer Hold
-With time left Max Single DB Snatches
*Switch at any time
RX: 50/35
Int: 35/25
Scaled: 15/10
Individual
AMRAP 8 Mins
4 Rounds of:
20/16 Calorie Row
30 second Double DB Farmer Hold
-With time left Max Single DB Snatches