• PVC Pass Through x 10
• High Hang Snatch High Pull x 3
• High Hang Muscle Snatch x 3
• High Hang Power Snatch x 3
• Overhead Squat x 3
• High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

• Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase 5-10# from last week.

B) 4 Sets: (Every 2 Minutes)

• Pause Front Squat x 2 @ 65% (Tempo 2311)

Skill:

• 7 Overhead Squat
• 7 Push Ups
• 7 Pull Ups

• Mobility

• PVC Pass Through x 10
• High Hang Snatch High Pull x 3
• High Hang Muscle Snatch x 3
• High Hang Power Snatch x 3
• Overhead Squat x 3
• High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

• Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase 5-10# from last week.

B) 4 Sets: (Every 2 Minutes)

• Pause Front Squat x 2 @ 65% (Tempo 2311)

*Goal to increase 10-20# each week.

Skill:

• 7 Overhead Squat 115/85
• 7 Deficit Push Ups (Hands on 25# Plates)
• 7 Chest to Bar Pull Ups

• Crossover Symmetry Iron Scap

• PVC Pass Through x 10
• High Hang Snatch High Pull x 3
• High Hang Muscle Snatch x 3
• High Hang Power Snatch x 3
• Overhead Squat x 3
• High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

• Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase at least 5-10# each week.

B) 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

• Set 1 = 5 Reps @65-70%
• Set 2 = 4 Reps @75-77%
• Set 3 = 3 Reps @80-83%
• Set 4 = 2 Reps @85-88%
• Set 5 = 1 Rep @90%
• Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

*Increase sets 1-5 by 5-10# each week.

Skill:

• 7 Overhead Squat 115/85
• 7 Elevated Deficit Push Ups (Feet on 10″ box, Hands on 45# plates)
• 7 Chest to Bar Pull Ups

Rest 5 Minutes

B) EMOM For 10 Minutes

• Odd Minutes = 3 Toe to Ring + 3 Muscle Ups
• Even Minutes = 5 TnG Power Snatch 135-155/95-105

• Crossover Symmetry Iron Scap