• Banded Glute Activation Series x 10ea.
• Seated Elbow on Knee External Rotation x 8 ea.

Strength:

3 Sets:

• Deadlift x 10

*Chose a weight you feel you could perform 20-30 reps with.  Each week the load will increase by 5-20#.  Use your strongest mixed grip for the first set, then use your weakest for the second set. For the third set alternate grip.

Skill:

• 1 Deadlift @70% of 1 RM Clean and Jerk
• 1 Clean
• 1 Front Squat
• 1 Jerk

• 10 Minutes Mobility

• Banded Glute Activation Series x 10ea.
• Seated Elbow on Knee External Rotation x 8 ea.

Strength:

3 Sets: (Every 3 Minutes)

• Deadlift x 10

*Chose a weight you feel you could perform 20-30 reps with.  Each week the load will increase by 5-20#.  Use your strongest mixed grip for the first set, then use your weakest for the second set. For the third set alternate grip.

Skill:

• 1 Deadlift @70% of 1 RM Clean and Jerk
• 1 Clean
• 1 Front Squat
• 1 Jerk

• Banded Glute Activation Series x 10ea.
• Seated Elbow on Knee External Rotation x 8 ea.

Strength:

A) 7 Sets: (Every 2 Minutes)

Front Squat

• Set 1 = 2 Reps @65-70%
• Set 2 = 2 Reps @75-77%
• Set 3 = 1 Reps @80-83%
• Set 4 = 1 Reps @85-88%
• Set 5 = 1 Rep @90%
• Sets 6-7 = 3 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#.

B) 3 Sets: (Optional After WOD)

• Deadlift x 10

*Chose a weight you feel you could perform 20-30 reps with.  Each week the load will increase by 5-20#.  Use your strongest mixed grip for the first set, then use your weakest for the second set. For the third set alternate grip.

• 1 Deadlift @70% of 1 RM Clean and Jerk
• 1 Clean
• 1 Front Squat
• 1 Jerk

• 10 Minutes Mobility