GENERAL WARM-UP
1 ROUND
30 Single Unders
15 PVC Pass Throughs
10 Alt. Groiner + Twist
Into…
1 ROUND
30 Single + Single + High Jump (or Double Under)
5 PVC Snatch Grip Push Press
5 PVC Snatch Grip Push Jerk
5 PVC Back Squat
5 PVC Overhead Squat
Into…
SPECIFIC WARM-UP
:30 Double Under Practice
5 BB Snatch Deadlift
5 BB Muscle Snatch
5 BB Snatch Grip Push Jerk
5 BB OHS
1×2 (80%)
1×2 (85%)
3×1 (90%))
3×2 (100%))
**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.
(Score is Weight)
Week 5 of 8 Oly Cycle
1×2 (80%)
1×2 (85%)
3×1 (90%))
*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
3×2 (100%))
**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.
(Score is Weight)
Week 5 of 8 Oly Cycle
AMRAP x 7 MINUTES
3 Hang Power Snatch (75/55)
7 Overhead Squats
21 Double Unders*
*Option for ‘Unbroken’ Double Unders.
(Score is Rounds + Reps)
KG BB: (35/25)
AMRAP x 7 MINUTES
3 Hang Power Snatch (65/45)
7 Back Squats
40 Single Unders
(Score is Rounds + Reps)
KG BB: (30/20)
MIN 1 – :25/:25 Lacrosse Ball Bottom Foot Smash
MIN 2 – :50 Foam Roll
(No Measure)
*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-