Basic Prehab/Activation 10 Cal Machine or 150m Run Air Runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups Strength: 5x5 Strict Press at RPE 5 After every set 20m heavy farmer's carry 6 RDS 12 Double dumbbell deadlifts 9 Double dumbbell push press 6 Double dumbbell push-ups 12/10 Cal Ski or 15/12 Cal Row every set 35/25
Pause Snatch Pull + Floating Power Snatch + Hang Pause Power Snatch 1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @60-63% 1RM Power Snatch 1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @60-63% 1RM Power Snatch 1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @65-68% 1RM Power Snatch 1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snat
Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 90/90 Hip Switch 10/Side Kneeling Knees over toes 10 Alternating Warrior Squats 10 Glute bridges with a 10-second hold 10 Pass thrus 10 Dislocates 10 OHS WEEK 4: 1 SET EVERY 3 MIN 3 Sets of 8 Pause Front Squats at RPE 5 50FT bodyweight Forward lunges every set SIP Games Prep Mondays: 3 RDS 25 MIN CAP 40/32 Cal Row or Cal Ski 30 Shared Weighted Step-ups (30/25) 20 Alternating Devil's Press 30/25 200 Single unders shared or Jum
Warm-up: 20 90/90 hip switches 20 Alternating Bodyweight lunges 10/side alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold Strength: EVERY 4MIN x 2 20 Back Squats (75/55) 20 Alternating V-ups every set SIP Games Prep Mondays: 3RDS 25MIN CAP 40/32 Cal Row or Cal Ski 30 Shared Weighted Step-ups (30/25) 20 Alternating Devil's Press 30/25 200 Single unders shared or Jumping Jacks -REST 2 MIN-
Behind the Neck Pause Split Jerk 3 Sets 3 Pause Behind the Neck Split Jerk @5/10 RPE -rest 90-120 seconds between sets- *Pause in catch for 3 seconds. Pause Split Jerk 2 Pause Split Jerk @65% 1RM Split Jerk 2 Pause Split Jerk @70-75% 1RM Split Jerk 2 Pause Split Jerk @75-78% 1RM Split Jerk -rest 2 minutes between sets- *Pause in catch for 3 sec Strict Pull Up 12 Minute EMOM 40% of Max Unbroken Set *Note: use your score from your AMRAP UB sets to guide your 40% this week. For
