• Dynamic Warm Up

Strength:

A1) 4 Sets:

• Back Squat x 5

A2) 4 Sets:

• Single Arm DB Row x 8ea.

Skill:

• Minute 1 = 15/12 Calorie Row
• Minute 2 = (1/2 BW Strict Shoulder Press x 5-10)
• Minutes 3 = 5 Deadlift

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Super Set A1 and A2

A1) 4 Sets:

• Back Squat x 5@72%

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

A2) 4 Sets:

• Single Arm DB Row x 8ea.

Skill:

• Minute 1 = 18/14 Calorie Row
• Minute 2 = 3-6 Strict Handstand Push Ups + 3-6 Kipping Handstand Push Ups (1/2 BW Strict Shoulder Press x 5-10)
• Minutes 3 = 2 Heavy Deadlift

• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

• Snatch + Snatch Balance + Overhead Squat @BW

*Goal to increase 5-10# each week

B1) 9 Sets:

Clean ad Jerk (Percentages are based off last weeks 1RM)

• Set 1 = 70-75%
• Set 2 = 75-80%
• Set 3 = 80-83%
• Set 4 = 85-88%
• Set 5 = 88-90%
• Set 6 = 90-93%
• Set 7 = 95%
• Sets 8-9 = Drop wt. of 30# if above 265#, and drop weight of 20# if below 265#.

C) 3 Sets: (Perform After WOD)

• 2 Push Press + Push Jerk @60% of 1RM Clean and Jerk (Must hold each rep overhead for 3 seconds)
• Strict Toe To Bar x 10-12
• Banded Hip Bridge Heels on Bench x 15-20

• Minute 1 = 18/14 Calorie Row
• Minute 2 = 3-6 Strict Handstand Push Ups + 3-6 Kipping Handstand Push Ups
• Minutes 3 = 2 Heavy Deadlift

• Mobility