5 Power Snatch + 1 Pause Overhead Squat @70-75% 1RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @75-80% 1RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @80-85%
5 Power Snatch + 1 Pause Overhead Squat @75-80% 1RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @80-85% 1RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @90%
*Do a set every 1:30
**Power Snatch all done as singles, After last snatch of each set 1 Overhead Squat with a 3 second hold at the bottom
2 Sets
Set 1 Row, Set 2 Bike
:45 Easy
:15 Moderate
:30 Easy
:15 Moderate/Fast
:15 Easy
:15 Fast
:15 Rest
:05 Sprint
2 Sets
30/24 Cal Row
18/14 Cal Echo
Rest 1:1
2 Rounds
15/12 Cal Row
9/7 Cal Echo
Rest 1:1
Time Cap Each set 4 mins
3 Rounds of 40% of your Max 3 minute Rope Climbs from Week 1
-rest 1 min between rounds-
Score is total reps for all 3 rounds
Example if you had 20 reps in 3 minutes on week one you will do:
40% of 20 reps = 8 reps
you will do 3 rounds of 8 rope clims
rest 1 minute-
Mobilization
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgerner Warm UP (Snatch)
3-5 Reps