WORKOUT 5 (FRIDAY)
Part A – Olympic Lifting
Barbell Snatch WORKOUT 6 (SATURDAY)
Part A – Metabolic Conditioning/
Body-weight Calisthenics
Every Minute on the Minute (EMOM) for 12 minutes: For time:
MINUTE WEIGHT USED (POUNDS) EXERCISE
REPS
1 30–40 below PR (personal record on snatch for 1 rep) Run
1,200m
2 25–35 below PR Body Weight/Air Squat
100
3 20–30 below PR Situp
80
4 15–25 below PR Pushup
60
5 10–20 below PR Pullup
60
6 Rest Part B – Metabolic Conditioning/Cardio
7 30–40 below PR For time:
8 25–35 below PR EXERCISE
REPS
9 20–30 below PR Row*
2,000m
10 15–25 below PR 11 10–20 below PR *Optional substitution: Bike or other cardio activity performed at
75% of peak intensity for seven to nine minutes.
12 PR attempt (SUNDAY)
Part B – Olympic Lifting Auxiliary Work
EXERCISE
Snatch-grip Deadlift at 100% of best snatch weight, 3x2
Snatch-grip Deadlift at 115% of best snatch weight, 3x1
Snatch-grip Push Press (from behind the neck), work up to a
heavy 2-rep max
Part C – Strength
EXERCISE
Barbell Squat, 5x2 (increasing weight gradually each set)
Front Squat, 1x10 (heavy)
Part D – Sprinting
Three rounds for time:
EXERCISE
2x60-second sprint*
Rest 3 minutes
2x40-second sprint
Rest 2 minutes
2x20-second sprint
*Optional substitution: hill sprints, stationary bike, stair sprints.
ROW
Powerful, complete reps are more useful than quick
ones, even in a race. Lean forward and let the chain
recoil fully into the chamber. Then extend your legs
and row the handle to your chest.
Rest