• Partner Medball Sit Up Tosses x 50 Each

Strength:

Skill:

• 10 Pull-Ups
• 10 Jump Squat

*Only one partner working at a time, alternate full rounds.

Rest 5 Minutes

In teams of two, Complete AMRAP in 10 minutes:

• 200m Run
• 10 Box Jump Overs 24/20

*Only one partner working at a time, alternate full rounds.

• 10 Minutes Mobility

• Partner Medball Sit Up Tosses x 50 Each

Strength:

Skill:

• 10 Pull-Ups
• 10 Bar on Back Jump Squats 45/30

*Only one partner working at a time, alternate full rounds.

Rest 5 Minutes

In teams of two, with only one partner working at a time, complete AMRAP in 10 minutes:

• 200m Run
• 10 Box Jump Overs 24/20

*Only one partner working at a time, alternate full rounds.

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Steps Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 10 Sets: (Every 90 seconds)

• Snatch x 1.1 (rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

B) 3 Sets:

• Halting Snatch Deadlift + Snatch High Pull @ 100-105%

(pause 2 seconds at mid-thigh)

C) 4 Sets: (Every 3 Minutes)

• Front Squat x 5-6 reps @ 41X1

*Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

*We’re going to use this week as a de-load week so please do not exceed 70%.  In the weeks to come we will increase the loading by approximately 5% each week, so be sure to track your results.

Skill:

• 10 Minutes Mobility