Wednesday 
PERFORMANCE 
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B.  Power Snatch + Hip Squat Snatch (1+1) – 15 minutes to Build to 1 Rep Max in Complex for Cycle
C. Gymnastics Strength Work – Choose a Different Option or Tougher Progression this Cycle 
Three Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options 
  1. Strict Muscle up x 1 – 5 reps 
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps 
  3. Ring Pullup w/ pause highest point  x 2-10 reps 
  4. Ring Row @3030 x 6-8 reps 
Strict Pushing Options 
  1. Strict HSPU  x 2-5 reps 
  2. Dips x 2-5 reps 
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold 
D. “Compression”
For Time:
20.10
Dumbell Front Squat 50/35#
Toes to Bar
E. Decompression x 1-2/side
FITNESS
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Snatch Hi Pull from above knee + Muscle Snatch from above knee – 15 minutes to Build to 1 Rep Max in Complex for Cycle
**If this movement is Still New – Perform the Following for Technique Development 
During Minutes 0 – 5  perform 3 reps
During Minutes 6 – 10  perform 2 reps  
During Minutes 11 – 15  perform 1 reps 
C. Gymnastics Strength Work – Choose a Different Option or Tougher Progression this Cycle 
Three Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options 
  1. Strict Muscle up x 1 – 5 reps 
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps 
  3. Ring Pullup w/ pause highest point  x 2-10 reps 
  4. Ring Row @3030 x 6-8 reps 
Strict Pushing Options 
  1. Strict HSPU  x 2-5 reps 
  2. Dips x 2-5 reps 
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold 
D. “Compression”
For Time:
20.10
Dumbell Front Squat 50/35#
Toes to Bar
E. DeCompression x 1-2/side
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