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.

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.

3 rounds for time of:

30 Back Squats, 95/65 lbs

50 AbMat Sit-ups

Stimulus for today’s workout is moderate intensity with a strong mental push on the back squats. Athletes will be battling the leg burn with this, so encourage them to go lighter than they think. Weight is taken from the ground, so make sure athletes practice the transitions from shoulder to overhead and to the back rack. After completion, the bar can be dropped off the back (if loaded and clear of surroundings) or push pressed back to the front rack.

Steady through the squats (smooth cadence) and push the sit ups.