5 Power Snatches, pick load

* Every 1 min for 10 mins.

+5 lbs from week 2.

Use lightweight that can be cycled smoothly for 5 Touch and Go reps.

This is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).
New athletes should start with just a barbell, while advanced should stay somewhat conservative since we will be working up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.
Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.
Record each UNBROKEN set as 1 of your scores for load
If athletes feel like they can go heavier than their first time then look to add 5-10lbs, or stay the same if still needing some work.

8 rounds, 30 secs per station, for max reps of:

Dumbbell Bench Press, 35/25 lbs


Rest 30 secs

Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.

Target number of Reps each set:
Dumbbell bench: 12+ Reps
Sit Ups: 12+ Reps

Minimum number of Reps before scaling:
Dumbbell bench: 8 Reps
Sit Ups: 8 Reps

Total workout time (including rest): 12 minutes

Stimulus is moderate-high intensity. This workout will be upper-body intensive for most athletes, and they should consider going lighter than planned to avoid early muscle fatigue.

Ensure athletes finish up their last rep around the 26-28 second mark to be ready to transition right into the sit-ups.

4 rounds for quality of:

10 Weighted Hip Thrusts, pick load

10 Weighted GHD Hip Extensions, pick load

* Rest 1 min

Weighted Hip Thrusts- moderate weight
Weighted GHD Hip Extensions- – moderate weight