Strength
20min to find:
1 rep max Snatch
*Any style, what ever gets you the heaviest
5min rest
METCON
5min AMRAP
Power snatch @60% of today’s 1RM
Score is heaviest snatch + reps in the AMRAP – bodyweight
Example: 200 (snatch) + 30 (AMRAP reps) – 180 (bodyweight) = 50
Write down that score somewhere for reference, I’ll be testing this again
Accessory work
Shoulders of steel
Crossover symmetry
3x exercise of you choice
Weightlifting
Barbell snatch balance
3×5
Gymnastics
Strict pull ups
3x max
Core
5x max L-sit hold
Conditioning
12min EMOM alt min
1min 15/10 cals row
1min 15/10 cals bike
1min 10 shuttle runs 20ft
METCON
Lite/Beginners
8min AMRAP
1 knee to chest + half pull up
2 hand release push ups
3 banded pull ups
Rx
8min AMRAP
1 rope climb
2 handstand push up
3 strict chest to bar pull ups
Firebreather
8min AMRAP
1 legless rope climb
2 deficit handstand push ups 6/4
3 bar muscle ups
Legendary
8min AMRAP
1 legless rope climb from seated on the ground
2 parallette handstand push ups
3 strict ring muscle ups
Weightlifting (deload week)
(Testing within the regular programming, the snatch on Wednesday, the clean and jerk Friday)
Hang power snatch
5×1
Snatch high pulls
5×2 (touch and go)
Front squat
5×3 (keep it well below maximal)
Accessory work
Shoulders of steel
Crossover symmetry
4x movement of your choice
Weightlifting
2×5
PVC pipe hip snatch
2×5
Barbell hip snatch
Core
3 sets of each
15 GHD sit ups
15 weighted back extensions
Bonus: 3×10 dumbbell bicep curls
