Snatch speed and a Games workout… Sort of…   SPEED/SKILL: Every minute on the minute for 10 minutes perform the following: 1 Hang Power Snatch + 1 Floor Power Snatch with 75% 1RM on all sets * Just like last week work on hip contact and speed through the middle


Change of pace week before another cycle!   STRENGTH: Every 3-4:00, depending on class sizes, perform the following: 10 rep STRICT DB Press + :20 Ring Row HOLD (20″ box) * 4 total sets to reach a max load for the press… * Make sure to keep elbows in and


Front squat intensity cycle starts this week!   Weights will increase while reps decease with testing coming up in 2 weeks…   STRENGTH: Front Squat Using a 3:00-3:30 clock perform the following: 7 reps @ 65% 1RM 6 reps @ 75% 1RM 5 reps @ 80% 1RM 4 reps @


A new Deadlift variation to work some better drive off of the floor…   STRENGTH: 20 minutes 3-4″ Deficit Deadlift 5-5-5-5-5 (Standing on a 25# Bumper with a 45# steel plate stacked upside down on top OR a dead drop 45# bumper)   Work to around 75-85% depending on how