Cycle 2 Week 8 of 8 Day 1

0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

5 Snatch Grip RDLs

5 Hang Snatch High Pulls

5 Hang Power Snatch

5 Overhead Squats

2) Olympic Lifting

15 minute time block

Build to heavy complex

Snatch High Pull +

Hang Power Snatch +

Power Snatch

*begin around 60% and build

3) MetCon:

5 Rounds For Time:

15 Wall Balls

10 MB Sprawl to Slam

5 Strict Pull-ups

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Beginner: 10/8, Jumping/banded Pull-ups

Scaled: 14/10, Jumping/Banded Pull-ups

Rx: 20/14

4) COOL-DOWN