PROGRAMMING REMINDER: The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!



Power Snatch

Spend 15 Min working up to a heavy single or double

The goal today is to just move some good weight.  “Heavy” does not mean you have to go for a 1RM (but If you hit one, cool!) Go by how your body feels and just focus on good reps.  Would suggest doing one or two sets of 3-5, and then go down to doubles or singles from then on out.  As you make jumps in weight, make sure you give your body enough rest time in between sets.  Have fun with this!


For Time:

8/16/24/32 – Alt Dumbbell Snatch (50/35)

24/32/40/48 – Russian Kettlebell Swings (70/53)


Time Cap – 12 Min


The time cap is meant to help motivate you to push the intensity on this one!  That said, don’t sacrifice form for speed.  Stay safe!  No one wants to start the new year with an injury 😊


Scaling Options:

DB weight -> 35/25 -> as needed

KB weight -> 53/35 -> 35/25 -> as needed


Cool Down:

Thread the needle pose – 1 min per side

Video courtesy of Six Physio


Child’s pose – 2 min

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