• Dynamic Warm Up

Strength:

7 Sets: (Every 2 Minutes)

• Power Clean + Push Press + Front Squat + Thruster

Skill:

• 3 Burpee
• 5 Sumo Deadlift High Pulls
• 7 Hang Power Clean
• 9 Thrusters

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

• Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

B) 4 Sets: (Every 90 Seconds)

• Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

C) 2 Sets:

• Bulgarian Split Squat x 8 ea.
• Single Leg DB/KB RDL x 8 ea.

Skill:

• 3 Burpee
• 5 Sumo Deadlift High Pulls 95/65 (DO NOT GO UP)
• 7 Hang Power Clean
• 9 Thrusters

• Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

• Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 2 Minutes)

• Tempo Touch and Go Box Squat x 3 @80% of 1RM Back Squat (3 Seconds down, 0 Pause, Up Fast.)

*Feet slightly wider then normal, push hips back and keep knees behind toes as you stand.

C) 4 Sets: (EMOM)

• Push Jerk x 2 @60% of 1RM Clean & Jerk

*Goal increase 10# if 60% is above 220#, 5# if 60% is below 220#

D) 2 Sets:

• Bulgarian Split Squat x 8 ea.
• Single Leg DB/KB RDL x 8 ea.
• Cal Strength Extensions x 10

Skill:

• 3 Burpee
• 5 Sumo Deadlift High Pulls 95/65 (DO NOT GO UP)
• 7 Hang Power Clean
• 9 Thrusters

• 10 Minutes Mobility