• Dynamic Warm Up

Strength:

A) 3 Sets:

• Bulgarian Split Squat x 6 ea.
• Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk

Perform After WOD

B) 3 Sets:

• Wt. Hip Ext. x 8-10
• Bent Over DB Reverse Fly x 10

Skill:

• 20 Squat
• 10 DB Hang Squat Clean
• 15 Sit Up
• 5 Tire Flip
• 10 Deficit Push Up (Use DB’s from Cleans)
• 3 Strict Pull Up + 3 Knee to Elbow

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Bulgarian Split Squat x 6 ea.
• Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk

Perform After WOD

B) 3 Sets:

• Wt. Hip Ext. x 8-10
• Bent Over DB Reverse Fly x 10

Skill:

• 30 Squat
• 10 DB Hang Squat Clean 35/25
• 20 Sit Up
• 5 Tire Flip
• 10 Deficit Push Up (Use DB’s from Cleans)
• 1 Rope Climb

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch

• Set 1 = 75% x 2
• Set 2 = 80% x 2
• Set 3 = 85% x 1
• Set 4 = 90% x 1
• Set 5 = 80% x 2
• Set 6 = 85% x 2
• Set 7 = 90% x 1
• Set 8 = 95% x 1

Perform After WOD

B) 4 Sets:

• Front Squat x 3 @ 80%

*Goal to increase at least 10# each week if 80% is above 240# and at least 5# each week if 80% is below 240#

C) 6 Sets:

Jerk x 2

• Set 1 = 70% of 1 RM Clean and Jerk
• Set 2 = 75%
• Set 3-6 = 80%

Skill:

• 30 Squat
• 10 DB Hang Squat Clean 40/30
• 20 Sit Up
• 5 Tire Flip
• 10 Deficit Handstand Push Ups (Use DB’s From Squat Cleans)
• 1 Rope Climb

• 10 Minutes Mobility