Strength
3 sets
Power snatch waves
3-2-1
Note: Wave loading is a systematic loading scheme done within a single workout that entails numerous waves of increased loading intensities to facilitate greater neuromuscular excitation
Example of wave loading but not limited to: Round 1, 50/55/60%. Round 2, 55/60/65%. Round 3, 60/65/70% of 1RM. If any point to start to fail or miss your reps, go down in weight and adjust accordingly.
METCON
2min AMRAP
Devil’s press 50/35
1min rest
2min AMRAP
Dumbbell box step overs 50/35 24/20
1min rest
2min AMRAP
Cals row
Accessory work
Shoulders of steel
Dumbbell reverse fly 3×10
Weightlifting
Hip cleans 3×5
Gymnastics
Tabata ring support hold
Core
GHD sit ups 3×15