• Plank Hold Lateral Leg Slides x 20
• Face Pulls x 20
• Cossack Squat x 10 ea.
• Single Leg Lateral Jump x 3

Strength:

A) 4 Sets:

• Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

• Back Rack Step Ups x 6 ea. @ 35% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

• 9 Overhead Squat 95/65
• 7 Burpee
• 5 Strict Pull Ups

• 10 Minutes Mobility

2 Sets:

• Plank Hold Lateral Leg Slides x 20
• Face Pulls x 20
• Cossack Squat x 10 ea.
• Single Leg Lateral Jump x 3

Strength:

A) 4 Sets:

• Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

• Back Rack Step Ups x 6 ea. @ 35% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

• 9 Overhead Squat 95/65
• 7 Burpee
• 5 Strict Pull Ups

• 10 Minutes Mobility

2 Sets:

• Plank Hold Lateral Leg Slides x 20
• Face Pulls x 20
• Cossack Squat x 10 ea.
• Single Leg Lateral Jump x 3

Strength:

A) In 8 Sets or Less:

• Build to 3 RM Front Squat

Back Squat x 5

• Set 1 = 80%
• Set 2 = 83%
• Set 3 = 85%
• Set 4 = 88%

*since the legs are already warm you can start at a higher percent; no warm up sets necessary

• Wt. Pull Ups x 8
• DB Shoulder Press x 8 (AHAP)

Skill:

AMRAP in 1 Minute

• Muscle Snatch 135/95 (No rebending of the knee, make it a legit muscle snatch)

1 Minute Rest

AMRAP in 1 Minute

• Power Snatch 155/105

1 Minute Rest

AMRAP in 1 Minute

• Squat Snatch 185/125

Rest 5 Minutes

*If you are not confident that you will complete at least 6 reps of the given moment with in the minute scale accordingly.

• 10 Minutes Mobility