Mon Aug 24

Train
2 Rounds For Time (11 Min Cap):
20 DB Snatches @ 70/50
26 Toes-to-bar

Cash-out: 20 Squat Snatches @ 125/90

Move
4 Rounds:
10 DB Snatches
13 Knee-raises

Cash-out: 20 DB Thrusters

Warm-up
3 Min Cardio
2 Sets:
10 Curtsy Lunges
10 Barbell Good Mornings
10/side Cossack Squats
10/10 Single Arm DB OHS (light)
10/10 Side Plank Rotations

Strength
Deadlifts, Every 2.5 Mins:
2 x 3 @ 77.5, 1 x 2 @ 85, 1 x 1 @ 92.5%

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Stimulus
Strength: these are heavy, base loads on feel rather than 1RM if you’re not feeling like you’re in tip-top shape. A total of 5 working sets, performing a set every 2.5 minutes

Train: these are very heavy snatches and the goal is to the DB snatches and TTB in less than 4 minutes per round, leaving up to 3 minutes for snatches. Do not work above 60% of your 1RM for snatch weight, must be able to cycle 6+ reps at the weight of your choosing or quick singles

Move: aim for 2 minutes or less for each round of snatches and knee-raises, option to do V-ups instead of knee-raises. DB thruster weight should be challenging enough that you are not doing them unbroken

Games Prep
3 Sets:
1 Min Banded Glute Bridge Hold
20-30 Seated Hamstring Curls

3-4 Sets:
20 Weighted Abmat Sit-ups @ 20/14

Echo Bike Conditioning, each segment for time. Aim for 65-70+ RPM and build
2 Min Echo Bike for max cals, 2 Min Rest
1.5 Min Echo Bike for max cals, 1.5 Min Rest
1 Min Echo Bike for max cals, 1 Min Rest
30s Echo Bike for max cals

Monday Weightlifting
Snatch Pull + Hang Snatch + Snatch + Tempo Overhead Squat:
2 Sets @ 56%, 2 Sets @ 58%

Snatch EMOM x 12:
3 x 1 @ 80, 3 x 1 @ 83, 3 x 1 @ 85, 3 x 1 @ 87
*if you have no misses and things feel good: 1-3 Sets x 1 @ 88-93%

Snatch Pull + Floating Snatch Pull: 2 (1 + 3) @ 95%, 2 (1 + 2) @ 98%

Back Squats: Build to a heavy set of 5 for the day