5 Min warm-Up

Stimulus
- Week 7, and the final week of this progression.
- Using last week's percentages as a warmer, but removing the "On The Minute" clock to allow additional rest.
- Score = Heaviest Lift Of The Day

Warming Sets:
Percentages based on 1RM Snatch:
Set 1 - 80% of 1RM Snatch
Set 2 - 83% of 1RM Snatch
Set 3 - 86% of 1RM Snatch

Set 4 - 83% of 1RM Snatch
Set 5 - 86% of 1RM Snatch
Set 6 - 89% of 1RM Snatch

Set 7 - 86% of 1RM Snatch
Set 8 - 89% of 1RM Snatch
Set 9 - 92% of 1RM Snatch 

Following, 10:00 to find our heavy lift for the day.
*Note - No more than 2 misses allowed.

Stimulus
Percentages based off 1RM Back Squat:
Set 1 - 10 Reps @ 55-57% of 1RM Back Squat
Set 2 - 8 Reps @ 65-67% of 1RM Back Squat
Set 3 - 6 Reps @ 75-77% of 1RM Back Squat
Set 4 - 4 Reps @ 83-85% of 1RM Back Squat
Set 5 - 2 Reps @ 90-92% of 1RM Back Squat

- Building on last week's percentages, in Week 2 of 2 of this descending rep scheme.
- Athlete's choice on the increase in weight, where the above lists a 0-2% increase.
- Input 5 Scores. Overall score will be the set of 2.

Stimulus
- Conditioning Category: Threshold
- Light and fast is the aim today. Loads that we feel comfortable completing 30+ reps unbroken with when fresh.

Modifications
40/30 AAB CALORIE BIKE
- 60/40 Cal Row
- 40/30 Cal Ski Erg
- 600m Run
- 100 Double Unders + 50 Alternating Lunges

ALTERNATING DUMBBELL SNATCH
- Kettlebell Swings
- Odd Object Ground to Overhead
- Light Barbell Power Snatch

CHEST TO BAR PULL-UPS
- Chin Over Bar
- Banded Chest to Bar Pull-Ups
- Ring Rows
- Bent Over Rows