Snatch (3 sets:
2 snatches (83%)

2 sets:
2 snatches (85%)

4 sets:
1 snatch (87%))

Welcome to week 7 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are starting to become really heavy. Now more than ever, you need to focus on mechanics to make these lifts happen. The goal for today is to focus on standing with your chest up. Don’t let your hips rise too soon off the floor.

Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 5 reps, and this week we’re building to a heavy 3 reps. Aim to build to round 90%+ of your 1-rep max!

Snatch Pull (5 sets:
3 snatch pulls
– Perform all 5 sets at 105% of your 1-rep max.)

In Accessory – I, use 105% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. The big focus for today is to ensure your chest doesn’t rise before your hips.


Metcon (No Measure)

EMOM 12:

Minute 1 | 5 strict weighted pull-ups

Minute 2 | 5 strict weighted dips
Weighted gymnastics workout.

Increase loading across as many sets as possible.

Repetitions do not have to be unbroken.

Metcon (3 Rounds for distance)

3 sets:

On a 2:00 clock:

200-m run

Max distance DB farmer carry (50/70 lb)

– Rest 2:00 between sets.

– Use two DBs.
In Accessory – II, complete the 200-m run as quickly as possible to give yourself enough time to accumulate a significant distance on the double-DB farmers carry. Aim to have at least 1:00 to farmers carry. Hang on to the DBs for as long as possible with the time you have. If you find yourself dropping them more than twice, the weight is too heavy.