TRAINING Snatch push press+ OHS + Snatch Balance (2+2+1) x3sets, (1+2+1) x 2sets  (Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets) 2 Pos Snatch: (Above the knee + Floor) x 5 working sets (meaning.. don’t count your warm up sets as part of the 5 sets! “Warm up sets” generally end around 60-65%) Try and go …

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WEIGHTLIFTING: Heavy snatch FOR THE DAY Heavy DL FOR THE DAY THEN 3 Sets: Front Rack Bulgarian split squats x 8 each leg Strict Knees to chest into hanging L-sit x 10-15. Super slow and controlled. Hold each position for 2 seconds.  If you have a sled or prowler, do some heavy sprints! 3 sprints that take about 15 seconds. …

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Rest. Go do something with your family.

WEIGHTLIFTING: Heavy snatch FOR THE DAY Heavy clean and jerk FOR THE DAY Heavy Front Squat: Build to a heavy single in no more than 5 sets.  THEN 3 Sets: Front Rack Bulgarian split squats x 8 each leg Strict Knees to chest into hanging L-sit x 10-15. Super slow and controlled. Hold each position for 2 seconds.  If you …

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WEIGHTLIFTING Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3 On the jerk balance, have the barbell in the front rack position and feet in half split position. The focus is on getting the front foot out WITHOUT your momentum going forward! Keep your weight centered on your hips rather than heavy on the front …

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Run, Swim, Bike or Rest

WEIGHTLIFTING Snatch Balance + OHS (2+1) x 5  Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! Try and go higher than last week.  Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4.  THEN 3 Sets:  Hollow Holds or …

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WEIGHTLIFTING Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set. Try and go heavier than last week.  (Mark your proper foot position and do 10 jerk lands with no weight in between sets. Check blog post on crossfit weightlifting for the 5 points of performance to make sure your position is correct) Clean Deadlift …

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Week 6, Day 1 of Training WEIGHTLIFTINGSnatch push press+ OHS + Snatch Balance (2+2+1) x3sets, (1+2+1) x 2sets  (Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets) 2 Pos Snatch: (Above the knee + Floor) x 5 working sets (meaning.. don’t count your warm up sets as part of the 5 sets! “Warm up sets” generally end …

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