Mobilize, then:
Two sets of:
200 Meter Run
60′ Waiters Carry + Farmers Carry
250 Meter Row
60′ Waiters Carry + Farmers Carry
5 Deep Squat Progressions
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. Same progressions as last week so feel free to stay at the same weight or bump up in weight just a bit.
B.
Every 90 seconds, for 12 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 78-80%
*Set 5 – 6 reps @ 78-80%
*Set 6 – 6 rep @ 78-80%
Rest 2-3 minutes between sets.
55+ athletes: Please reduce the reps to 4 for sets 4-6.
D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 4 Burpee Box Jump-Overs (24″/20″) + 20 Double-Unders
Minute 2: 4 Burpee Box Jump-Overs (24″/20″) + 5 Overhead Squats (135/95 lbs)
Minute 3: 4 Burpee Box Jump-Overs (24″/20″) + 6 Toes-to-Bar