Week 6

Day 1

 Strength: 

1) Muscle snatch: Work up to a 2 RM

2) Power snatch: 5 rounds – Every 90 seconds, complete:

-3x power snatch (70% 1 RM snatch)

3) Snatch Balance: Work up to a 2 RM, then back it down 5-10% and perform:

-5 rounds - EMOM, perform: 1x snatch balance with 3 second pause in receiving position.

Work Capacity: 5 rounds (15 minutes) – EMOM, perform:

-Minute 1 = 3x back squat (75-80%)

-Minute 2 = Row 200m/150m

-Minute 3 = Max rep unbroken strict HSPU (If you get to less than 5 reps/round, then go to kipping HSPU)

Core: 3 rounds:

-5x pause good mornings (AHAP without compromising from. Pause for 3 seconds in the bottom portion of the movement)

-Rest 60-90 seconds

-60 second weighted plank (AHAP)

-Rest 60-90 seconds

Day 2

Strength: 

1) Power clean: 5 rounds – Every 90 seconds, complete:

-3x power clean clean (70% 1 RM clean)

2) Push press: Work up to a 5 RM.

3) Clean halting deadlift: 5 rounds – Every 2 minutes, complete:

-5x clean halting deadlifts with 3 second pause @ launch position (80-90% 1 RM clean)

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-20x double unders

-10x thrusters (75#/55#)

-5x 2-arm KB snatch (16kg/12kg)

Day 3

Strength: 

1: Snatch: 10 rounds – Every 60 seconds, complete:

-1x snatch (80% 1 RM)

2: 1x Snatch push press + 3x Overhead squat: Work up to a max for the day.

3: Pause front squat + front squat: 5 rounds – Every 2 minutes, perform:

-1x pause front squat + 2x front squat (Work up to a max for the day)

Work Capacity: “Fight gone bad”. 5 rounds –Complete as many reps as possible in 60 seconds at each station:

1: Wallball (20#/14#)

2: Sumo deadlift high pull (75#/55#)

3: Box jump (24in/20in)

4: Push press (75#/55#)

5: Row (calories)

*Rest 60 seconds between rounds

Core: Myofascial release/maintenance.

Day 4

Strength:

1) Clean and jerk: 10 rounds – Every 90 seconds, complete:

-1x clean and jerk (80% 1 RM)

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

-Squat clean + thruster (95#/65#)

*After every round, sprint 100m (50m x 2)

Core: Complete the following for max distance:

-KB Farmers carry (2 x 70#/ 2 x 53#)