Hike 6-12 hours w/20-40lb.

bag

Be smart and be safe!

2 WEEKS OUT

Chinese Warm Up (5-10min)
Dowel Warm Up (1x10ea)
Snatch Grip Ground to Knee + Knee to Explosion Point + Explosion Point to Full Extension + Full Extension to MS + Pass Through
Bar Warm Up (5-7min)
Muscle Snatch + Over Head Squat + Snatch Press + Pressing Snatch Balance 1x5ea
Snatch Pull (Quick Feet! In & Out!)+ Hang Muscle Snatch + Over Head Squat + Snatch Push Press +Sott’s Press 1x3ea
High Snatch

Pull (Quick Feet! In &

Out!)+ Hang Power Snatch + Heaving Snatch Balance + Snatch Balance +Sott’s Press 1x3ea
Training
Snatch 3/45% 3/55% 2/65% 3×1/75%
Clean & Jerk 3/45% 3/55% 2/65% 3×1/75%
Snatch Pull 3/85% 3/95% 3/105% of 1 RM Sn.
Static Stretch (5-15min)
R&R (2min)
Lie on your back palms up, eyes closed, breath in from the mouth and out through the noise. This is the most important part of the workout so please do not miss out on it.

Rest

Mid-Day WO
Thrusters (From the ground) 1-1-1-1-1-1-1-1-1-1  on the minute
Bike 20x 45sec on (All Out!) & 15sec (A

ctive Recovery)
PM WO
CrossFit
15-10-5
Deadlift 315lbs
Hand Stand Push Up (Strict!)