Strength – 

Snatch EMOM x 10

2 Squat Snatch or Power Snatch

Workout –


5 Rounds For Time

400m Run

15 Overhead Squats 42.5/30

*Compare results from last time*

Session Notes – 

Strength – With the final week of the cycle being next week this session will be focusing on bringing the whole snatch movement together as 1 full movement. Athletes may choose to build the weight across the EMOM to test out their performance of the snatch at a heavy weight to see where they are at.

Workout – This is a repeat workout of our benchmark workout in week 2. This will be a test to see where athletes have come since the last did this workout 7 weeks ago. Today’s benchmark workout is Nancy. This is a base line workout which will be used over time to gauge our fitness as we revisit at different stages. Through this workout athletes should try and keep their pace consistent. Working hard and fast while keeping heart rates at a level where they won’t burn out.