DATE

WARM-UP
2 Sets:
30 Jumping jacks
:30 Plank hold

1 Set:
:30 Single-unders (both feet)
10 Straight leg sit-ups
:30 Single-unders (right leg only)
10 Butterfly sit-ups
:30 Single-unders (left leg only)
15 Seated leg lifts
:30 Single-unders (alternating feet)
15 V-ups
:30 Single-unders or Double-unders

POWER
Power Snatch + Squat Snatch (1 Rep-Max of Snatch)
3 x 2+1 @ Up to 60%

Squat Snatch (1 Rep-Max of Snatch)
2 x 2 @ 70
2 x 2 @ 75
2 x 2 @ 80
4 x 1 @ 85

Snatch Pull till knee + Snatch Pull till power position + Snatch Pull (1 Rep-Max of Snatch)
1 x 1+1+1 @ 70
1 x 1+1+1 @ 80
2 x 1+1+1 @ 90
3 x 1+1+1 @ 100

STRENGTH
Back Squat (1 Rep-Max of Back Squat)
1 x 3 @ 50
1 x 3 @ 60
1 x 3 @ 70
1 x 3 @ 80
2 x 3 @ 85

METCON
On a 10:00 clock for reps:
2:00 Double-unders
2:00 Sit-ups
1:30 Double-unders
1:30 Sit-ups
1:00 Double-unders
1:00 Sit-ups
:30 Double-unders
:30 Sit-ups

ASSCESSORY
4 Sets:
15-m Farmers carry
20 Weighted hip extensions
– Rest 1:00-2:00 between sets.

your
SCORE

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