Warm up

3 rounds:

20 sec row – first round easy, second moderate, third fast

10 bench presses

10 empty bar or light DB power cleans

10 deadlifts

** Increase weight throughout the rounds

Endurance (36 min)

3 rounds at each station, 3 min each for max reps, with 1min rest between stations, rotating through:

500m/400m row then max bench press in the remaining time at bodyweight or 2 DBs at 50/35 lbs

500m/400m ski then max power cleans in the remaining time at 75% of bodyweight or 2 DBs at 35/25 lbs

400m run then max deadlifts in the remaining time at 1.5 x bodyweight barbell or 2 KBs at 32/24 kg

Olympic lifting

Warm Up: Activation

1 Rounds

:30Sec/arm – Single Arm Plank

10/letter Prone Plate Y-T-Ws (5lbs/2.5lbs)

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

Barbell Prep

1 Overhead Squat Pause

Position 1 – Power Position

3 Snatch Grip Shrugs

3 Snatch High Pulls

3 ScareCrow Snatch

3 Snatches:  Power Snatch, Parallel, Below Parallel

1 Overhead Squat Pause

Position 2 – Hang Above Knee

3 Snatch High Pulls

3 ScareCrow Snatch

3 Power Snatch

1 Overhead Squat Pause

Position 3 – Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Power Snatch

3 Power Snatch

1 Overhead Squat Pause

Snatch Complex:

Snatch Complex – Work up to Heavy for the Day (NO Touch N Go)

Every 90 seconds for 12 minutes (8 Sets) – Start around 50-60% of 1RM Snatch

1 Slow Pull to Pockets into High Pull

+ 1 Floating Power Snatch

+ 1 Hang Squat Snatch (Above Knee)

Skill Accessories

Snatch Balance + Overhead Squat

Every 90 seconds for 5 Sets

2 Snatch Balances + 1 Overhead Squat @ 70% of 1 Rep Max Snatch

2 Snatch Balances + 1 Overhead Squat @ 80%

2 Snatch Balances + 1 Overhead Squat @ 80%

2 Snatch Balances + 1 Overhead Squat @ 80%

2 Snatch Balances + 1 Overhead Squat @ 80%

*Scale Snatch Balance = Snatch Push Jerk to Overhead Squat

Conditioning

Each Round For Time:

3 Rounds – (Cap 5 Mins)

4 Burpee Box Jump Overs

8  Snatches

– 1 Min Rest –

2 Rounds – (Cap 4 Mins)

6 Burpee Box Jump Overs

6 Snatches

– 1 Min Rest –

1 Round – (Cap 3 Mins)

8 Burpee Box Jump Overs

4 Snatches

Barbell Weights:

8 Snatches

RX: 135/75

Int: 115/65

Scaled: 75/55

6 Snatches

Rx: 155/105

Int: 135/95

4 Snatches

RX: 185/105

Int: 155/75