• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minute)

• Front Squat x 5

B) 3 Sets:

• Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

• 12 Deadlift
• 6 Pull Up
• 9 Hang Power Clean
• 9 Push Up
• 6 Push Jerk
• 12 Burpee

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Front Squat x 2 @80%

B) 3 Sets:

• Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

5-4-3-2-1

• Deadlift 275/185
• Muscle Up (x2 Pull Up/Dip)

5-4-3-2-1

• Clean & Jerk 185/125
• Handstand Push Up (x2 Push Up)

5-4-3-2-1

• Squat Snatch 135/95
• Burpee over barbell

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets:

Snatch x 1

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

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

B) 3 Sets:

Power Snatch Cycling (Drop down 50% of heaviest single in part A, goal is to find a smooth rhythm that you can maintain cross each set.

• Set 1 = 5 Reps
• Set 2 = 10 Reps
• Set 3 = 15 Reps

C) 3 Set: (Every 75 Seconds)

• Back Squat x 3 @70%

Skill:

5-4-3-2-1

• Deadlift 315/205
• Muscle Up

5-4-3-2-1

• Clean & Jerk 225/155
• Strict Handstand Push Up

5-4-3-2-1

• Squat Snatch 135/95
• Burpee over barbell

• 10 Minutes Mobility