• 600m Run

Strength:

Skill:

• Deadlift Technique

• 5 Deadlift
• 13 Push Up
• 9 Box Jump

• 10 Minutes Mobility

• 600m Run

Strength:

Skill:

• Deadlift Technique

“McGhee”

AMRAP in 30 Minutes:

• 5 Deadlift 275/185
• 13 Push Up
• 9 Box Jump

• 10 Minutes Mobility

• Snatch Pull
• Snatch High Pull
• Muscle Snatch
• Feet Transfer 2″, 4″ 6″
• Drop Snatch x 3
• Sotts Press x 3
• Duck Walk x 5 Steps Forward/Backward
• High Hang Snatch x 3

Strength:

A) EMOM For 12 Minutes:
Snatch x 1 rep

• Sets 1-2 – 45-55%
• Sets 3-4 – 55-65%
• Sets 5-6 – 65-75%
• Sets 7-8 – 75-85%
• Sets 9-10 – 85-90%
• Sets 11-12 – 90+%

B) EMOM For 12 minutes:
Clean & Jerk x 1 rep

• Sets 1-2 – 45-55%
• Sets 3-4 – 55-65%
• Sets 5-6 – 65-75%
• Sets 7-8 – 75-85%
• Sets 9-10 – 85-90%
• Sets 11-12 – 90+%

C) Back Squat (Every 2 Minutes For Sets 1-3, Every 3 Minutes Sets 4-6)

• Set 1 – 5 reps @ 65-70%
• Set 2 – 3 reps @ 75-80%
• Set 3 – 1 rep @ 85-90%
• Sets 4-6 – 1 rep @ 90-95%

Skill:

• 10 Minutes Mobility