• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 12 Wall Ball
• 6 DB Push Press  40/30
• 12 DB Renegade Row (6/6)

• Mobility

• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 12 Wall Ball
• 6 DB Push Press  40/30
• 12 DB Renegade Row (6/6)

• Mobility

• Snatch Complex

Strength:

A) 9 Sets:

Snatch

• Sets 1-5 = 2 Reps up to 80%
• Sets 6-9 = 1 Rep up to 95%

B) 9 Sets:

Clean and Jerk

• Sets 1-5 = 2 Reps Clean + 2 Reps Jerk up to 80%
• Sets 6-9 = Clean and Jerk up to 95%

C) 4 Sets:

• Clean Pulls x 5

D1) 5 Sets:

• Back Squat x 3 @ 83% of 1RM

D2) 3 Sets:

• Band Pull a Parts x 20

E) 3 Sets: (Every 90 Seconds)

• Front Rack Lunges x 10 ea. (Up to 35-45%% of 1RM Back Sqaut)

Skill:

• Mobility