*NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Every 3-4 weeks the volume is lowered for a number of reasons that will benefit performance in the long run. We know you are motivated, and want to do more. The question is… are you smart enough to trust the process?


A. Snatch: 20 min to build to a Heavy 1 rep from the Hang

B. 21 Power Snatch (115/80)(95/65)
21 Lateral Burpees
15 OHS
15 Lateral Burpees
9 Squat Snatches
9 Lateral Burpees


A.  Snatch – Build to a heavy single from blocks at about knee height

B. 21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

C. Iron Scap Protocol–Crossover Symmetry


Regional Programming will be posted starting next week