
Programming Preview: Week of 3/7
March 6, 2022
Tuesday, 3/8
March 7, 2022Warm Up
3 Rounds
6 PVC Dislocates
12 PVC OHS
6 Squat to Bootstrappers
12 Alt Dead Bugs
Prep (8 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS
1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS
3×1 Hang Power Snatch+2 Snatches
Strength
Snatch Complex
Every 2:30 Minutes for 15 Minutes (6 Rounds)
Round 1: 1 Hang Power Snatch+3 Snatches @ 65-70% 1RM Snatch
Round 2: 1 Hang Power Snatch+2 Snatches @ 75-80%
Round 3: 1 Hang Power Snatch+1 Snatch @ 75-80%
Round 4: 3 Snatches @ 80-85%
Round 5: 2 Snatches @ 85%
Round 6: 1 Snatch @ 85+%
Met Con
Prep (4 Minutes)
1×10 OHS (light)+ 10 Sit Ups
1×5 OHS (working weight)
Work
5 Rounds
:40 OHS (95/65)
:20 Rest
:40 Ab Mat Sit Ups
:20 Rest