Level 3- 07/27/2021


2 min row light
2 min bike light
2 min row hard
2 min bike hard


10 min Move through: (Quality not max effort)
4 KB Hang Squat Clean Thrusters
:20 Side Plank e/s
4 Push Ups
:20 Bottom of OHS hold


Snatch warm up
Clean and jerk warm up


EMOM x 5
1 Snatch
1 Clean and jerk

*Snatch Warm Up- https://youtu.be/UjeQtA50R7c
*Clean Warm Up- https://youtu.be/0Cs_QGFFoSE

Power Snatch (14 Min EMOM 2 Reps @75%)

*75% of Test Week 1RM Power Snatch
*If you didn’t test with us perform at 60% of 1RM Power

Clean and Jerk (14 Min EMOM – 2 Reps @75%)

*Squat Clean + Split Jerk
*75% of Test Week 1RM Clean
*If you didn’t test with us, perform at 60% of 1RM


3 Rounds:
10 Cal Row
5 Devils Presses

*Rx Weight is 35# – Choose a weight where you can do all the devils press unbroken
*If you can’t row, run 200m

This is YET another “meant to hurt” kind of conditioning piece. You need to push. This is meant to be HARD AND FAST!


20 Rounds Assault Bike
:45 Moderate/Hard
:15 Easy
*Pick a pace that you can maintain the entire time- it should NOT be easy!

Cool Down

Lacrosse ball lats, triceps, pecs- 2 min e/s

————–Hormones and Training—————

Follicular Phase – Days 1-7

During the end of PMS into your period your internal thermostat can get out of whack (and you may notice you get hotter faster). Manage this by being extremely intentional with your warm-ups, and don’t dilly dally between the lifting and the conditioning portion.

Follicular Phase- Days 8-14

No extra today- but if you can you need to do 35# on the DBs. You also should be mindful of your mindset during this time- because you know your hormones support good performance, are you more confident during this week of your cycle?

Luteal Phase – Days 15-21

We’ve been telling you the last 7 weeks to pay attention to how this week affects you. Have you noticed changes? If you have, what systems have you put in place to support those changes?

Luteal Phase- Days 22-28

It’s light weight in the lifting, and the metcon is fast. You need your carbs because it’s explosive/power production. Be intentional with your nutrition and then focus on moving well today.

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