2 Sets:

• PVC Pass Through x 10
• Hold Bottom of Dip x 10 Seconds
• Hollow Rocks x 10
• Arch Ups x 10

Strength:

A) 4 Sets:

• Back Squat x 7

B) 4 Sets:

• Split Jerk + 4 Shoulder Press From Split Jerk Position

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

• 400m Run
• 25 Dips
• 50 Wall Ball
• 400m Run

• Mobility

• PVC Pass Through x 10
• Hold Bottom of Dip x 10 Seconds
• Hollow Rocks x 10
• Arch Ups x 10

Strength:

A) 4 Sets: (Every 3 Minutes)

• Back Squat x 7 @60% of 1 RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#.

B) 4 Sets: (Every 90 Seconds)

• Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk (Goal to increase 5-10# each week)

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

• 400m Run
• 35 Ring Dips
• 50 Wall Ball
• 400m Run

• Crossover Symmetry Plyometric Protocol

2 Sets:

• PVC Pass Through x 10
• Hold Bottom of Dip x 10 Seconds
• Hollow Rocks x 10
• Arch Ups x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

• Snatch + 3 Heaving Snatch Balances @65% of 1RM Snatch

*Goal to increase 5-10# each week.

B) 4 Sets: (Every 2:30)

• Front Squat x 4 @75% of 1RM

*Goal to increase load each week by at least 10# if 75% is above 265#, and at least 5# if 65% is below 265#

C) 4 Sets: (Every 90 Seconds)

• Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk (Goal to increase 5-10# each week)

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

D) 3 Sets:

• Connected Strict Pull Up + Pull Over + Lower Down x 3

E) For Time:

• 5-1 Strict Chest to Bar Ladder

*Each Set Must be unbroken. Goal is to go sub 3 minutes. If you’re able to go Sub 3, add 5# each week, but time must remain under 3 minutes.

Skill:

• 400m Run
• 50 Ring Dips
• 75 Wall Ball
• 400m Run

• Crossover Symmetry Plyometric Protocol