• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

• Bench Press x 1

Skill:

• Thruster
• Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

• 10 Power Snatch
• 20 Double Unders/40 Single Unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) In 8 sets or fewer, build to a 1-RM Bench Press (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

Skill:

• Thruster 95/65
• Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

• 10 Power Snatch 75/55
• 20 Double Unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 15 Sets: (EMOM)

• Snatch x 2 (reset before each rep)

Loading suggestions:

• Minutes 1-3 – 55-65%
• Minutes 4-6 – 65-75%
• Minutes 7-10 – 75-85%
• Minutes 11-15 – 85% or more

B) 9 Sets: (EMOM Sets 1-5, Every 2 Minutes Sets 6-9)

Every minute, on the minute…
Back Squat

• Set 1 – 40% x 1 rep
• Set 2 – 50% x 1 rep
• Set 3 – 60% x 1 rep
• Set 4 – 70% x 1 rep
• Set 5 – 80% x 1 rep
• Set 6 – 85% x 1 rep
• Set 7 – 90% x 1 rep
• Set 8 – 95% x 1 rep
• Set 9 – 85% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

*Use the same weight as last week, and aim to beat last week’s result.

C) 3 Sets:

• Snatch Grip Romanian Deadlift x 6 @ 3111
• Rest 60 Seconds
• Stationary Dips x 20-30
• Rest 60 Seconds

Skill:

• 10 Minutes Mobility