3:00 Machine
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torso Twist (each side)
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Power Snatch


Strength Prep
Athletes have a 10 min EMOM of 5 touch-and-go Power Snatch. Weight should feel comfortable as we will build on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

 

RX:

4 sets:
1:00 Max Plate to Overhead, 25/15/10#
1:00 Max Sit Ups
1:00 Max Box Step ups (20/16/12’’)
1:00 Rest

RX+:

4 sets:
1:00 Max Single-arm Push Press (35/25/20)
1:00 Max Sit Ups
1:00 Max Lunges
1:00 Rest

(RX'd)
4 sets:
1:00 Max Push-ups
1:00 Max T2B
1:00 Max Lunges
1:00 Rest


(RX+)
4 sets:
1:00 Max Push Press (65/45/35)
1:00 Max GHD's
1:00 Max Back Rack Lunges(65/45/35)
1:00 Rest
 

Pull-up Development:

3 Sets /

-5 Tempo Pull ups (3 sec pull-up to bar, 3 sec hold chin over bar, 3 sec descent)

-10 Pull up on barbell from full extension ofarms, seated on floor

-5 arch to hollow swings OR 5 reverse bicycle baby circles

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back