• Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

• Bulgarian Split Squat x 6 ea.
• Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk

B) 3 Sets:

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

Skill:

• 30 Lateral Burpee over Bar
• 30 Toe to Bar/V-Ups
• 30 Power Clean

*Goal for Power Clean is to Increase Each Round.  After Round 5 Perform AMRAP at that weight.

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Bulgarian Split Squat x 6 ea.
• 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:

• 30 Lateral Burpee over Bar
• 30 Toe to Bar
• 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

• 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:

• 30 Lateral Burpee over Bar
• 30 Toe to Bar
• 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

• 10 Minutes Mobility