2 sets:
200-meter jog
10 forward and back leg swings/leg
10 scap pull-ups
20 hollow rocks
10 alternating Samson stretches
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers

- RX -
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
- Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

- INTERMEDIATE -
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
- Each time you drop from the bar, complete 60 double-unders and 20 V-ups

- BEGINNER -
For time:
Accumulate 3:00 of a foot-assisted pull-up bar hang hold
- Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups

- MASTERS 55+ -
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
- Each time you drop from the bar, complete 70 double-unders and 20 V-ups.

1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch

For time:
Accumulate:
3:00 of a plank hold
3:00 double-DB farmers carry hold (35/50 lb)
- Each time you break complete 100 double-unders and 30 V-ups.

For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+

- Welcome to week six of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
- Use a recent one-rep-max to find your percentages.
- Take the barbell out of a rack for the jerk.
- Rest as needed between sets.
- Keep in mind that today's Affiliate workout is a snatch complex. Pick today's Strength I session or the class workout. Or if you would like to do both, consider moving the other to a separate day.