WORKOUTS OF THE WEEK: 
MONDAY 
STRENGTH – ALL
Snatch 
3×2 @RPE 7
3×1 @RPE 8
2×1 @RPE 8+
(Score is Weight)
Week 3 of 7
Olympic Lifting Cycle

WORKOUT – PERFORMANCE
15 ROUNDS FOR TIME 
1 Power Snatch (165/115)
5 Handstand Push-Ups
(Score is Time)
 
WORKOUT – FITNESS
15 ROUNDS FOR TIME 
1 Power Snatch (115/75)
5 Hand Release Push-Ups
(Score is Time)

EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
Snatch Pull 
1×3 (95%)
3×2 (100%)
1×2 (105%)

2.) Kipping Skill* 
EMOM x 10 MINUTES
2-5 Pull-Ups or Chest to Bars
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.

TUESDAY 
SKILL – ALL
ON A 10:00 RUNNING CLOCK… 
Practice Single Leg Squats*
*Options
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Alt. Pistols

WORKOUT – PERFORMANCE
AMRAP x 16 MINUTES 
10 Alt. Pistols
15/12 Cal Row
200m Run
(Score is Rounds + Reps)

WORKOUT – FITNESS
AMRAP x 16 MINUTES 
10 Single Leg Alt. Box Squats*
12/10 Cal Row
200m Run
*Option for 15 Air Squats per Round
(Score is Rounds + Reps)

WEDNESDAY 
STRENGTH – ALL
Deadlift  5×5*
*Keep weight Moderate+ across all Sets.
NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.
(Score is Weight)

WORKOUT – PERFORMANCE
EMOM x 14 MINUTES 
MIN 1 – 8 Deadlifts (255/175) + Max Cal Bike
MIN 2 – Rest
(Score is Total Cals)

WORKOUT – FITNESS
EMOM x 14 MINUTES 
MIN 1 – 8 Deadlifts (185/135) + Max Cal Bike
MIN 2 – Rest
(Score is Total Cals)

EXTRA CREDIT – ALL
1.) Pin Front Squats* (5 rounds for weight)
1×5 (70%)
1×5 (80%)
3×5 (90-95%)
*Set up J-Hooks & Barbell so that you start at the bottom of your Front Squat. You will then forcefully drive up out of the bottom and return back to the start position with a full stop. This is meant to strengthen the bottom position and build explosiveness out of the bottom of your catch position.
*Weight is based off 1RM Clean & Jerk.
-Rest As Needed b/t Sets-
(Score is Weight)

2.) 5 SETS* 
2 Scap Pull-Ups
+ 2 Small Kip Swings
+ 2 Dynamic Kip Swings
+ 1 Hips to Rings
*All sets to be completed on Rings.
 
THURSDAY 
PARTNER WORKOUT – ALL 
IN TEAMS OF 2… 
AMRAP x 21 MINUTES*
100 Double Unders or 200 Single Unders
8 Wall Walks
80 Double Unders or 160 Single Unders
60 Sit-Ups
60 Double Unders or 120 Single Unders
4 Rope Climbs or 20 Knees to Elbow
40 Double Unders or 80 Single Unders
20 Dips**
*P1 works while P2 rests. Split work as needed.
**Option to use Rings, Benches, or Boxes.
(Score is Rounds + Reps)

FRIDAY 
STRENGTH – ALL
Clean and Jerk 
3×2 @RPE 7
3×1 @RPE 8
2×1 @RPE 8+
(Score is Weight)
Week 3 of 7
Olympic Lifting Cycle

WORKOUT – PERFORMANCE
AMRAP x 9 MINUTES 
9 Chest to Bars
6 Hang Power Clean (135/95)
3 Shoulder to Overhead
(Score is Rounds + Reps)

WORKOUT – FITNESS
AMRAP x 9 MINUTES 
9 Jumping Pull-Ups*
6 Hang Power Clean (95/65)
3 Shoulder to Overhead
*Option for Pull-Ups.
(Score is Rounds + Reps)

EXTRA CREDIT – ALL
1.) Clean Pulls*
1×3 (95%)
3×2 (100%)
1×2 (105%)
*Based off 1RM Clean & Jerk.
(Score is Weight)

2.) 15:00-20:00 EZ Cardio* 
*Tomorrow is a beast of a workout so use this time to flush the legs/ body. Throw in some mobility if you want to break up the longer cardio.
 
SATURDAY 
PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
AMRAP x 35 MINUTES*
100/80 Cal Row
100 Box Jump Overs (Athlete Choice)
100 Hand Release Push-Ups
100 V-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)