2 Sets:

• Banded Glute Activation Series x 10
• Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

Strength:

4 Sets:

• 2 Front Squat + 1 Jerk

Skill:

• 1000m Row

Then:

21-15-9

• KB Swing
• Burpee

• 10 Minutes Mobility

2 Sets:

• Banded Glute Activation Series x 10
• Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

Strength:

4 Sets:

• 2 Front Squat + 1 Jerk @80% of Clean and Jerk

Skill:

• 1000m Row

Then:

21-15-9

• KB Swing
• Burpee

• 10 Minutes Mobility

2 Sets:

• Banded Glute Activation Series x 10
• Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

Strength:

A) 7 Sets:

Snatch From Blocks

• Set 1 = 65%
• Set 2 = 70%
• Set 3 = 75%
• Set 4 = 80%
• Sets 5-7 = 2 reps @ Drop wt of 35# if Set 4 is above 220#, and drop 25# if set 4 is below 220#

B) 3 Sets:

• 2 Front Squat + 1 Jerk @ 80% of Clean and Jerk

Skill:

• 1000m Row

Then:

21-15-9

• KB Swing
• Burpee

• 10 Minutes Mobility