ð¥Monday, we begin our 4th week of our snatch cycle lifting at various percentages. Then weâll switch over to four short AMRAP style workouts consisting of toes-to-bar, burpees and bike calories.
ð¥Tuesday, look to build to a heavy power clean in the first part of the hour. Afterwards, get ready to complete a 7 minute AMRAP with heavy power cleans and triple unders ð²
ð¥Wednesday is a skill day where we will focus on our gymnastics positions like handstand holds, chin over pull-up bar holds and handstand push-ups, along with a sprinkle of high-intensity rowing. Then weâll finish off with some Russian twists and hollow rocks.
ð¥Thursday's workout is a classic heavy day that supports our December focus of pulling - in this case, from the floor. The goal here is to build to a heavy 1-rep max deadlift over the course of 7 sets.Â
ð¥Friday weâll see a for time style workout where we will get to practice ring muscle-ups and wall ball shots. Then weâll transition to the fourth week of our front squats.
ð¥Saturday, you'll take on an AMRAP of farmers carry, dumbbell front-rack box step-ups, and running. Once we wrap that up weâll shift to some dumbbell bench press.
âThere are no shortcuts to any place worth going.ââ Beverly Sills
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