Warm-up
• 200 Single Unders
3 rounds:
• 10 m Walking Lunges w/ PVC OH
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Week 6 of 12: Hatch
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
Core
3 rounds:
• 10 Strict Toes-to-bar
• 20 GHD Sit-ups
Conditioning
10 rounds for time:
• 3 Power Cleans 135/95#
• 6 Front Squats 135/95#
• 9 Pull-ups