** Week 6 of our 9 week cycle, progressively increasing back intensity **

Warm up

3 rounds:

8 alternating DB snatches

8 PVC passthroughs

8 single DB overhead squat (4/side)

8 single DB RDL (4/side)

Time cap: 7 min

Olympic lifting – Snatch

Every 2 minutes for 6 rounds:

1 snatch high pull + 1 hang squat snatch below the knee + 1 squat snatch

Weight: round 1-2 65-75%, round 3-4: 75-80%, round 5-6 – 80-85%

General Physical Preparedness

10 RFT:

6 Dumbbell Clean & Jerks, 50/35 lbs

12 Box Jump Overs, 24/20 in

8 Toes-to-bars

Time cap: 22 min

EVF360

Part A

12 min AMRAP:

6 med-ball cleans 20/14 lbs

8 V-ups

10 alternating DB snatches 50/35 lbs

12 med ball situps

Part B

10 RFT:

6 Dumbbell Clean & Jerks, 50/35 lbs

12 Box Jump Overs, 24/20 in

8 Toes-to-bars

Time cap: 22 min

Level 1: as prescribed

Level 2: DBs at 35/25 lbs, hanging knee raises

Level 3: DBS at 25/15 lbs, box step overs, V-ups or situps