• Dynamic Warm Up

Strength:

Skill:

• Rope Climb Technique

• 600m – 1 Mile Run
• 15 DB Ground to Overhead
• 1 Rope Climb
• 12 DB Ground to Overhead
• 2 Rope Climb
• 9 DB Ground to Overhead
• 3 Rope Climb
• 6 DB Ground to Overhead
• 2 Rope Climb
• 3 DB Ground to Overhead
• 1 Rope Climb

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

• 15 Minutes Build to 1 RM Back Squat

Skill:

• 1 Mile Run
• 15 DB Ground to Overhead
• 1 Rope Climb
• 12 DB Ground to Overhead
• 2 Rope Climb
• 9 DB Ground to Overhead
• 3 Rope Climb
• 6 DB Ground to Overhead
• 4 Rope Climb
• 3 DB Ground to Overhead
• 5 Rope Climb

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets: (Every 30 seconds)

• Interval 1 (30s) – Drop Snatch x 1 rep
• Interval 2 (60s) – High Hang Snatch x 1 rep
• Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B) 6 Sets: (Every 90 Seconds)

• Strict Shoulder Press x 5 reps @ 80-85%

Skill:

• 1 Mile Run
• 15 DB Ground to Overhead
• 1 Rope Climb
• 12 DB Ground to Overhead
• 2 Rope Climb
• 9 DB Ground to Overhead
• 3 Rope Climb
• 6 DB Ground to Overhead
• 4 Rope Climb
• 3 DB Ground to Overhead
• 5 Rope Climb

• 10 Minutes Mobility