• Foam Roll IT and Adductors x 30 Seconds
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

• Back Squat x 10 @ 60-65%

A2) 3 Sets:

• Single Arm DB Shoulder Press x 8 ea.

Skill:

• 15 KB Swings 55/35
• 10 Goblet Squat
• 375m Row/300m Run

*Alternate row and run.  Athlete will perform 2 rounds or rowing and 2 rounds of running.

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

• Back Squat x 10 @ 60-65%

A2) 3 Sets:

• Single Arm DB Shoulder Press x 8 ea.

Skill:

• 15 KB Swings 55/35
• 10 Goblet Squat
• 375m Row/300m Run

*Alternate row and run.  Athlete will perform 2 rounds or rowing and 2 rounds of running.

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A) 6 Sets:

Back Squat x 3

• Set 1-3 = 5 Reps
• Sets 4-6 = 10 Reps

*Goal is to build to today’s 10 RM.  Use the first 3×5 to warm up and build. If you’re not satisfied with your 6th set, take a 7th one but no more.

• Push Press x 8 @ 73-75%
• Bent Over Row x 10 (AHAP with proper form)

Skill:

• 6 TnG Squat Snatch @ 65%
• 300m Run

*Goal is to find a run pace that will allow you to keep snatches unbroken.  If you drop the bar before performing 6 snatches, you must perform 6 overhead squats before heading back out on run.

• 10 Minutes Mobility