5 Power Snatches, pick load

* Every 1 min for 10 mins.

+10 lbs total 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.

For time:

Run, 1600 m

80 Toes-to-bars

Partition anyway.

Run / 100 Shuttle Runs, 25 ft down and back

Stimulus is steady, strategic pacing so that athletes a.) work off run and toes to bar equally and b.) avoid burnout on toes to bar. Transition times are relatively minimal on this workout between movements, so athletes should choose the best strategy for their abilities that allows for them to keep intensity on runs and toes to bar.

Athletes can go back and forth between run and toes to bar in any rep scheme they would like. The real animals will try and go straight through (unpartitioned)