3 Sets:

• Deadlift x 6-8 @ 30X1
• Rest 45 seconds
• Push-Ups x 10-15 @ 20X1
• Rest 45 seconds
• Hollow Rocks x 30 seconds (or Hollow Hold)
• Rest 45 seconds

Skill:

• 20 Hip Ext.
• 15 Pull Ups

• 10 Minutes Mobility

4 Sets:

• Deadlift x 3-4
• Rest 20 seconds
• Ring/Stationary Dips x 8-10 @ 20X1
• Rest 3 minutes

Skill:

• 25 KB Swings 55/35
• 15 Chest to Bar Pull Ups

• 10 Minutes Mobility

A) 5 Sets: (Every 2:30)

• Front Squat x 1 rep

*In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B) Take 12 Minutes to build to today’s 1 RM Snatch

C) 3 Sets: (Every 2:30)

High Bar Back Squat

• Set 1 – 5 reps @ 65-70%
• Set 2 – 3 reps @ 75-80%
• Set 3 – 1 rep @ 85-90%

D) 5 Sets:

• High Bar Back Squat x 4 reps @ 85% of 1-RM

Skill:

• 10 Minutes Mobility