W4-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

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A. Snatch, build to a tough single for the day

- 225, really didn't have it today.

B. Squat Snatch, 30 reps @ 75% **if you stumble or move your feet in the catch, its a no rep **record time but it’s more about perfect reps

- 7:58 @ 170

C. Front Rack Step Ups, build to 10RM each leg **w/ barbell

-95 each leg

+

**if you can wait an hour or more before metcon, that would be ideal

3 rounds for time: 12:33

10 Power Snatch, 155#

20 Front Walking Lunges, 155#

30 GH Sit Ups

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 5 Unbroken/45 sec for 10 sets

- Complete, barely get the last set unbroken

B1. Tall Kneeling Landmine Press @ 20X2, 4 x 8-10, rest 45 sec b/w arms

B2. L-sit Rope Climb, 4 x 2 reps, rest 45 sec

+

5 rounds for time:

12 Deadlifts, 155#

9 Hang Power Cleans, 155#

6 Shoulder to Overhead, 155#

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C. Standing Barbell Overhead Tricep Extensions, 3 x 15, rest 90 sec

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

Off

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

A1. Strict HSPU’s, 4 x 15 reps, rest as needed

A2. Pistols, 4 x 15/leg, rest as needed

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10 Burpees AFAP/min for 5 min

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Run 400m @ high consistent effort

Rest 2 min

+

8 sets

20 sec Double Unders

10 sec rest

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Wall-Facing HS Hold, 3 x 60 sec unbroken, rest as needed