**Olympic.**

E:90 x 5 sets

2-Position Pause Squat Snatches (hi-hang, hang) @ 75-80% of 1RM Snatch

*Pause for 3 seconds at each position. Hip opening emphasis, speed under bar, positioning, technique work

**Conditioning.**

For Time

75 Wallballs 20/14 – 14/10

500m Run

25 Power Snatch 40-45% 1RM Snatch

*12 min cap

**Weakness Work.**

Choose ONE based on what you need to work on most:

*Option #1 (Strength)*

E2MOM x 5 Sets

Back Squat

4 x 8 @ 65%

1 x 3 @ 80%

*Option #2 (Gymnastics)*

EMOM x (add 2 minutes from from last Friday, April 14th)

Strict HSPU or Pike HSPU to a deficit x (same number of reps from last week)

Note-no kipping

or if last Friday, April 14th was your base-line test, see below for equation:

EMOM x see below for equation*

Strict HSPU or Pike HSPU to a deficit

Note-no kipping

*Equation for EMOM = Use numbers from Friday, April 14th. Example: Total reps + 5 reps divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:

EMOM x 7

2 Strict HSPU or Pike HSPU to a deficit – See video

**Competitor**

** *Week 3 – Day 1***

**Strength.**

A. E2MOM x 5 Sets

Back Squat

4 x 8 @ 65%

1 x 3 @ 80%

B1. Glute Ham Raise – 3×14 (Use weight if possible)

Rest 1 min

B2. Negative DB Incline Bench Press – 4 x 8 AHAP

*3 second hold at top, 3 second descent

Rest 2 min

**Olympic.**

E:90 x 5 sets

2-Position Pause Squat Snatches (hi-hang, hang) @ 75-80% of 1RM Snatch

*Pause for 3 seconds at each position. Hip opening emphasis, speed under bar, positioning, technique work

**Conditioning.**

For Time

75 Wallballs 20/14lbs

500m Run

25 Power Snatch 40-45% 1RM Snatch

*12 min cap

**Skill.**

EMOM x (add 2 minutes from from last Friday, April 14th)

Strict HSPU or Pike HSPU to a deficit x (same number of reps from last week)

Note-no kipping

or if last Friday, April 14th was your base-line test, see below for equation:

EMOM x see below for equation*

Strict HSPU or Pike HSPU to a deficit

Note-no kipping

*Equation for EMOM = Use numbers from Friday, April 14th. Example: Total reps + 5 reps divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:

EMOM x 7

2 Strict HSPU or Pike HSPU to a deficit – See video