Level 1

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL (25 each arm/leg)

Level 2

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch 65/42

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)

Level 3

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch #95/63

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)

Level 4 Rx

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch #135/95

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)

Motivation

Try following the mobility work for the next 2 weeks, I promise you’ll feel a difference. They will always take no more than 10 minutes.

Strength

Strict C2B Pull up x 3 sets

10 Mins for:

1 P. Snatch (pause at knee)

1 P. Snatch (tempo)

3 Narrow Grip OHS

Mobility: banded bear extention 40 reps/side. lacrosse ball in glutes 2 min/side.