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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Alt. Step-Ups

8 MB Front Squats

6 PVC Pass Throughs

4 PVC Hang High Pulls

into…

2 ROUNDS

10 Box Jumps

8 MB Thrusters

6 PVC Around The Worlds

4 PVC Muscle Snatches

Strength

Choose either Squat Snatch OR Power Snatch

Squat Snatch (1.) Squat Snatch*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Power Snatch (1.) Power Snatch*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (110%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 6 of 8 Oly Cycle

Workout

FOR TIME (Time)

60 Wall Balls (20/14)

40 Box Jumps (24/20)

20 Power Snatches (135/95)(95/65)

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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