SUNDAY WORKOUT (FIT)

The climbing chipper…   WORKOUT: 50 Sumo Deadlift High Pulls (65/95#) 5 Leg Assisted Rope Climbs 40 Barbell Shoulder 2 Overhead (65/95#) 4 Leg Assisted Rope Climbs 30 Alternating Hang SPLIT Cleans (65/95#) 3 Leg Assisted Rope Climbs 20 Barbell Thrusters (65/95#) 2 Leg Assisted Rope Climbs 10 Alternating SPLIT

FRIDAY WORKOUT

Let’s mix it up with some items we haven’t done for a while…   POWER/SKILL: Hang Split Snatch (Non-dominate leg) + Floor Split Snatch (Dominate leg) * Work up to a moderate to heavy load with perfect split and overhead positions… Stop a little short of a full max out

SUNDAY WORKOUT (FIT)

Bars, jump ropes and med balls!   SKILL/WARM UP: 15 minutes Alternating Hang SPLIT Snatch (Left foot first, then right foot second) * Work up to a challenging weight to prep for the workout to come   WORKOUT: 6 Alternating Hang Split Snatches (95#/135#)(55-60% 1RM Snatch) 18 UNBROKEN Wall Ball

MONDAY WORKOUT

Lots of fun with splits…   SKILL/POWER: 2 rep Hang SPLIT Snatch * Work up to a challenging, but submaximal load… Must hit both legs with a weight before you can count it… ** Try starting with your weak leg first on every set (15 minutes only!)   WORKOUT: Using