FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS ATHLETE'S CHOICE: (A) METCON: 15 POWER SNATCHES (75#/55#) 5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS) X5 (B) METCON: "TOMMY V" 21-15-9 THRUSTERS (115#/85#) 12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW) STRENGTH: BACK SQUAT 5X5 @ 70% #pistol #powersnatch #bar

MONDAY PREP SESSION: AIR SQUAT PROGRESSION TO OVERHEAD SQUATS OLY: SNATCH PARTNER EMOM 14:00 1 POWER SNATCH + 1 SQUAT SNATCH + 2 OVERHEAD SQUATS @ 70% *PARTNER A GOES THE FIRST MINUTE AND PARTNER B GOES THE SECOND MINUTE. BOTH ATHLETES SHOULD COMPLETE 7 CYCLES. STRENGTH/STABILITY TEST: OVERHEAD SQUATS 15 REPS @ BODYWEIGHT #airsquat #snatch #powersnatch #squatsnatch #overheadsquat

TUESDAY PREP SESSION: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUATS EVERY 1:30 5 REPS X7 *ATHLETES MAY USE A RACK **ASCEND TO HEAVIEST LOAD OLY: SNATCH 8:00 EMOM 1 POWER SNATCH + 1 HANG SNATCH *ASCEND TO HEAVIEST LOAD (BELOW 85%) INTERFERENCE: DEATH BY HSPU + RING DIP 1+1, 2+2, 3+3...ETC... #overheadsquat #snatch #handstandpushups #ringdips #powersnatch #hangsnatch