WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps)
2. Butterfly Kip (tight body) x 4 OR Strict Gymnastic Kip x 4
B) 7 minutes: Movement-specific Warm Up for the Snatch.
WEIGHTLIFTING
Snatch: 3-3-3 @ 75-80%, 2-2-2-2 @ 80-85%
• Reset between each rep. There are enough sets to make a slow steady climb. Stay within the percentages but navigate through the weight changes based on feel. Use your 1RM from test week.
CONDITIONING
AMRAP in 12 minutes:
200m Run
9 Muscle Ups
1 minute Rest
EXTRA CREDIT
STRENGTH
SPEED High Bar Back Squat: 10x2 @ 60% 1RM
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep. All 20 reps need to be moved with serious intentions.
