A.
Build to today’s 1-RM…
Pause Front Squat @ 33X1 + 2 Front Squats

Perform one pause squat with a 3-second hold at the bottom, followed immediately thereafter by two front squat with no prescribed tempo.

B.
Every two minutes, for a total of 16 minutes (8 sets):
Snatch Pull + Power Snatch + Snatch @ 80%

C.
For time of:
800 Meter Run
60 GHD Sit-Ups
30 Overhead Squats (115/75 lbs)
15 Strict Handstand Push-Ups to 6″/4″ Deficit

D.
Every minute,

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
Rest 15-20 seconds

Followed by…

A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70+%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%

followed by…