Snatch - same as split jerk format just lighter %
10 x 1 - start first lift @ 75% of max snatch
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Snatch high pull
6 x 2 @ 100% of snatch

Split jerk from the rack
5 x 2 @ heaviest weight achieved in snakes and ladders last week

Optional accessories
3 Sets
10 Single leg rdl each leg
100ft D-ball carry
30 sec facedown GHD hold

DB Plank Pull Through: 3 x 10 each. Rest 60s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Test week continues

Build to a heavy snatch

Build to a heavy strict press

Build to a heavy front squat

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

3 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

3x 3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat
50-65%

Last day of test week for lifting

Build to a heavy clean and jerk

Build to a heavy overhead squat

Build to a heavy bench press

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

For reps

• 100 rope climbs
• 100 dumbbell squat snatches, alternating
• 200 rope climbs
• 200 dumbbell squat snatches, alternating
• 300 rope climbs
• 300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

TEKNIIKKA
Heilurit
Rive
Vauhtipunnerrus

300 FOR TIME
Heilautus 100
Rive 80
Kyykky 60
VP 40
Abmat sit up 20

For time:
1,2 km hill trail run or 3000/2500 m bike
100 KB swings 24/16 kg
1,2 km hill trail run or 1500/1200 m ski
100 wall balls 9/6 kg
1,2 km hill trail run or 1500/1200 m row
40 min timecap.