• Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

• Back Squat x 5 @ 32X1

Skill:

For Time:

• 30 Box Jumps,
• 30 Jumping Pull ups – set bar at mid forearm when standing
• 30 KBS, 35/25
• 30 Walking Lunge steps
• 30 Knee to Elbow
• 30 Push Press, 45/35
• 30 Hip Extensions
• 30 Wall Balls, 20/14
• 30 Burpees
• 30 Double unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

15 Minutes Build to:

• 5RM Back Squat

Skill:

For Time:

• 30 Box Jumps,
• 30 Jumping Pull ups – set bar at mid forearm when standing
• 30 KBS, 35/25
• 30 Walking Lunge steps
• 30 Knee to Elbow
• 30 Push Press, 45/35
• 30 Hip Extensions
• 30 Wall Balls, 20/14
• 30 Burpees
• 30 Double unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets Each: (Every 30 seconds)

• Interval 1 (30s) – Drop Snatch x 1
• Interval 2 (60s) – High Hang Snatch x 1
• Interval 3 (90s) – Snatch x 1

Perform all movements at 65-70% of your 1-RM Snatch. If you are not confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B1) 10 Sets: (EMOM)

• Shoulder Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

B2) 2 Sets: (Every 3 Minutes)

• Shoulder Press x Max Reps @ 75% of today’s 1-RM

Skill:

For Time:

• 30 Box Jumps,
• 30 Jumping Pull ups – set bar at mid forearm when standing
• 30 KBS, 35/25
• 30 Walking Lunge steps
• 30 Knee to Elbow
• 30 Push Press, 45/35
• 30 Hip Extensions
• 30 Wall Balls, 20/14
• 30 Burpees
• 30 Double unders

• 10 Minutes Mobility