• Dynamic Warm Up

Strength:

A) 7 Sets: (EMOM)

• Halting Power Snatch + Overhead Squat

B) 4 Sets:

• Cluster x 1 (Build to WOD Weight)

Skill:

• 60 Double Unders
• 30 Lateral Barbell Burpees
• 25 Clusters
• 20 Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

• Set 1 = 65%
• Set 2 = 70%
• Set 3 = 75%
• Set 4 = 80%
• Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

If 1RM is below 395#

• Set 1 = 65%
• Set 2 = 70%
• Sets 3-6 = 75%

If 1RM is above 395#

• Set 1 = 60%
• Set 2 = 65%
• Sets 3-6 = 70%

*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#.

Skill:

• 80 Double unders
• 40 Lateral Barbell Burpees
• 30 Clusters 115/80
• 20 Pull Ups

• Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

• Set 1 = 65%
• Set 2 = 70%
• Set 3 = 75%
• Set 4 = 80%
• Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 2 Sets:

Touch and Go Power Snatch

• Set 1 = 5 Reps @ 60% of 1RM
• Set 2 = Max Reps :30 Seconds @ 60% minus 10#

C) 4 Sets: (Every 2 Minutes)

• 2 Front Squat + Thruster @ 60% of 1RM Front Squat

*Goal to increase 20# if 60% is above 265#, and 10# if 60% is below 265#.

D) 4 Sets: (Every 90 Seconds)

• 3-4″ Deficit Snatch Grip Deadlift x3 @75% of 1 RM Snatch (No Straps)

*Goal is linear progression of 10# each week.

Skill:

• 100 Double unders
• 50 Lateral Barbell Burpees
• 30 Clusters 135/95
• 10 Muscle ups

• 10 Minutes Mobility