• 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:

AMRAP in 20 Minutes:

• 5 Power Clean
• 10 Toe to Bar
• 15 Wall Ball

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets:

• Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

B) 3 Sets:

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

Skill:

AMRAP in 20 Minutes:

• 5 Power Clean 145/100
• 10 Toe to Bar
• 15 Wall Ball 20/14

*55+ Athletes 130/75, 20/10 to 9′ target

• 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

Perform After WOD

C) 3 Set: (Every 75 Seconds)

• Back Squat x 3 @70%

Skill:

AMRAP in 20 Minutes:

• 5 Power Clean 145/100
• 10 Toe to Bar
• 15 Wall Ball

• 10 Minutes Mobility