• Dynamic Warm Up

Strength:

A) 3 Sets:(Every 2 Minutes)

• Front Squat x 2-3

B) 3 Sets: (Every 2 Minutes)

• Back Squat x 2-3

Skill:

• 1 Clean and Jerk
• 1 Rd of Cindy
• 2 Clean and Jerk
• 1 Rd of Cindy
• 3 Clean and Jerk
• 1 Rd of Cindy
• Continue to add 1 Clean and Jerk after each round of Cindy

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

• 3/6 Front Squat/Back Squat @ 90% of 1RM Front Squat

Skill:

• 1 Clean and Jerk 155/105
• 1 Rd of Cindy
• 2 Clean and Jerk 155/105
• 1 Rd of Cindy
• 3 Clean and Jerk 155/105
• 1 Rd of Cindy
• Continue to add 1 Clean and Jerk after each round of Cindy

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

• Snatch X 2 (Let feel dictate load.  Focus on mechanics and technique)

B) 5 Sets: (Every 90 Seconds)

• Build to Heavy Behind Neck Snatch Grip Push Press

C) 5 Sets: (Every 90 Seconds)

• Overhead Squat x 3

Skill:

• 1 Clean and Jerk 155/105
• 1 Rd of Cindy
• 2 Clean and Jerk 155/105
• 1 Rd of Cindy
• 3 Clean and Jerk 155/105
• 1 Rd of Cindy
• Continue to add 1 Clean and Jerk after each round of Cindy

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

• 10 Minutes Mobility