• Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

• Halting Power Snatch + Overhead Squat

Skill:

• 10 Overhead Squat
• :45 Seconds Double Unders
• Rest 90 Seconds

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

• Set 1 = 65%
• Set 2 = 70%
• Set 3 = 75%
• Set 4 = 80%
• Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

If 1RM is below 395#

• Set 1 = 65%
• Set 2 = 70%
• Sets 3-6 = 75% + 10#

If 1RM is above 395#

• Set 1 = 60%
• Set 2 = 65%
• Sets 3-6 = 70% + 20#

*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#.

Skill:

• 15 Overhead Squat 95/65
• 30 Double Unders
• 12 Thruster
• 30 Double Unders
• 9 Squat Clean
• Rest 3 Minutes

(Do Not Increase Load, Go Fast!!!)

• Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

• Set 1 = 65%
• Set 2 = 70%
• Set 3 = 75%
• Set 4 = 80%
• Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 2 Sets:

Touch and Go Power Snatch

• Set 1 = 5 Reps @ 60% of 1RM
• Set 2 = Max Reps :30 Seconds @ 60% minus 5#

C) 4 Sets: (Every 2 Minutes)

• 2 Front Squat + Thruster @ 60% of 1RM Front Squat

*Goal to increase 20# if 60% is above 265#, and 10# if 60% is below 265#.

D) 4 Sets: (Every 90 Seconds)

• 3-4″ Deficit Snatch Grip Deadlift x3 @75% of 1 RM Snatch (No Straps)

*Goal is linear progression of 10# each week.

Skill:

• 21 Overhead Squat 95/65
• 30 Double Unders
• 15 Thruster
• 30 Double Unders
• 9 Squat Clean
• Rest 3 Minutes

(Do Not Increase Load, Go Fast!!!)

• 10 Minutes Mobility