Workouts (Competitors)

Week 6 of 6: Wednesday Weightlifting 7 Sets 1 Pause Snatch (Pause Right Above the Knees for 3-4 Seconds) 1 Snatch Rest 2 Minutes Between Sets Begin @ 70% of Max Snatch & Increase to Max 83% Conditioning Interval 1 35 Thrusters @...

Week 6 of 6: Tuesday Weightlifting 1 Every 2.5 Minutes for 5 Rounds 1 Low Hang Clean High Pull 1 Power Clean 1 Jerk Begin @ 65% of Max Clean & Jerk & Increase to Max 78% Weightlifting 2 2 Cleans +...

Week 6 of 6: Monday Weightlifting Every 2.5 Minutes for 5 Rounds 1 Snatch Pull 1 Mid Hang Snatch 1 Low Hang Snatch Begin @ 70% of Max Snatch & Increase to Max 78% Weightlifting Full Snatch 1 x 2 Reps @ 78% 1...

Week 5 of 6: Saturday Gymnastics 16 Minute EMOM Even Minutes: 6 Bar Muscle-ups Odd Minutes: 10 Alternating Dumbbell Snatches Conditioning** 75 Dumbbell Thrusters* 30 Barbell Bench Press 30 Strict Ring Dips 55 Dumbbell Thrusters 24 Barbell Bench Press 21 Strict Ring Dips 40 Dumbbell Thrusters 18...

Week 5 of 6: Friday Strength Pause Front Squat 1 x 4 Reps @ 65% 1 x 4 Reps @ 68% 1 x 3 Reps @ 70% 1 x 2 Reps @ 73% Weightlifting Every 2.5 Minutes for 7 Rounds 2 Power Snatches 1...

Week 5 of 6: Wednesday Weightlifting 6 Sets 1 Low Hang Clean 1 High Hang Clean Rest 1.5 Minutes Between Sets Begin @ 65% of Max Clean & Jerk & Increase to Max 80% Strength Push Press 1 x 5 Reps @ 60% 1...