1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 Times through* Athletes should focus on footwork and finishing their pull2. Strength PrepAthletes will spend 8-10 minutes completing 3 sets of 2 Power Snatch with a barbell. The reps are performed in singles, catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3x3 Overhead Squats. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group cueing and correcting.3. Workout Prep1 set100m Run (workout pace)3 Pull-Ups6 Push-Ups9 Air Squats
3 sets x 2 Power Snatches @ 75% of 1RM Snatch* Rest 60-90 seconds between sets *
3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch* Rest 60-90 seconds between sets *
Red Snapper
Freedom (RX'd)For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy
** 1 Round of Cindy is: **5 Pullups10 Pushups15 Air Squats
Independence-No change to workout
Liberty500m Runinto5 Rounds5 Ring Rows10 Bar Push Ups10 Alternating Box Step Upsinto500m Run