This is week 1 of the third “micro-cycle.” The loading should be *slightly* heavier than the sets of 5 reps from four weeks prior.

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

5 Back Squats
5 Power Snatch TnG
7 Explosive Split Squats per leg (14 total) *Rear foot elevated
60 second AMRAP of Shuttle Runs (24 ft each way)

B. On your own after class
Reps 20-15-10 For Time (7 min cap):

OHS (95/55)


1019 Garnet Ave
San Diego, CA 92109

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