• Dynamic Warm Up

Strength:

A) 3 Sets:

• Shoulder Press x 5

Perform After WOD

B) 3 Sets:

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

Skill:

• Front Squat
• Walking Lunges Ea.
• Wall Ball

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

A) 3 Sets:

• 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:

• Thruster 95/65
• Front Squat
• Wall Ball

• 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

*Goal to increase 2-5# each week.

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#

C1) 6 Sets:

Jerk x 2

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

*Goal to increase at least 5-10# each week.

C2) 3 Sets:

• GH Raise x 10

Skill:

• Thruster 95/65
• Front Squat
• Wall Ball

• 10 Minutes Mobility