• Dynamic Warm Up

Strength:

4 Sets:

• Weighted Push Up x 6-8 @20X1
• Rest 45 Seconds
• Inverted Barbell Row x 8-10 @ 2011

Skill:

• 100 Air Squats (Tabata Style)

then imediately complete the following:

• 25 Dumbbell Push Press
• 25 Situps
• 20 Dumbbell Push Press
• 25 Situps
• 15 Dumbbell Push Press
• 25 Situps
• 10 Dumbbell Push Press
• 25 Situps

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:

• Stationary Dip x 8-10
• Rest 45 Seconds
• Weighted Pull Ups x 4-6

Skill:

• 100 Air Squats (Tabata Style)

then imediately complete the following:

• 40 Dumbbell Push Press 60/40
• 25 Situps
• 30 Dumbbell Push Press
• 25 Situps
• 20 Dumbbell Push Press
• 25 Situps
• 10 Dumbbell Push Press
• 25 Situps

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 6 Sets: (Every 2 Minutes)

• Halting Snatch Deadlift + Hang Snatch (Mid Thigh) + High Hang Snatch (Pockets)

B) 4 Sets: (Every 90 Seconds)

• Heaving Snatch Balance x 1 rep

C) 7 Sets: (Every 2:30)

Front Squat

• Set 1. x 3 reps @ 85-90%
• Set 2. x 2 reps @ 90-95%
• Set 3. x 1 rep @ 95-102%
• Set 4. x 3 reps @ 90-95%
• Set 5. x 2 reps @ 95-102%
• Set 6. x 1 rep @ 105+%
• Set 7. x 6 reps @ 80-85%

Skill:

• 100 Yard Accelerations (Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)

Rest 90 seconds Between Sets

C) 3 sets:

• Run 400 Meters @ 80%
• Rest 60 seconds
• Run 400 Meters @ 75%
• Rest 60 seconds
• Run 400 Meters @ 70%