• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

• Thruster x 5
• Band Pull a Parts x 8

B) Warm Up Clean and Jerk

Skill:

• 400m Partner Barbell Carry 135/95

Then in Remaining Time Complete:

Station A)

• 5 Pull Ups
• 10 Burpee
• 20 Double Unders

Station B)

• AMRAP Clean and Jerk

*Partner A complete 1 Rd of Station A, during that time Partner B completes AMRAP of Clean and Jerks.  Once Partner A complete 1 round partners switch tasks.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

• Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

*I hesitate to give a specific percentage to start with.  Use this first week at to feel out the weight and the tempo.  Suggested start with 65-70% of your 1 RM Back Squat.

B) 3 Sets: (Every 2 Minutes)

• Thruster x 5 @ 60% of 1 RM Clean and Jerk
• Band Pull a Parts x 8

Skill:

• 400m Partner Barbell Carry 135/95

Then in Remaining Time Complete:

Station A)

• 5 Pull Ups
• 10 Burpee
• 20 Double Unders

Station B)

• AMRAP Clean and Jerk

*Partner A complete 1 Rd of Station A, during that time Partner B completes AMRAP of Clean and Jerks.  Once Partner A complete 1 round partners switch tasks.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Clean + Hang Clean

• Sets 1-3 – 65-70%
• Sets 4-6 – 70-75%
• Sets 7-8 – 75-80%
• Sets 9-10 – 80-85%

B. 4 Sets: (Every 3 Minutes)

• Front Squat x 3-4 @ 4111

(MUST move up in weight from last week by 4-6%)

Skill:

• 5 Power Cleans 205/145
• 10 Burpees Over the Barbell
• 20 Double Unders

Rest 5 minutes, at the 10 minute Mark Perform:

B) AMRAP in 5 minutes:

• 10 Push Press 155/105
• 20 Pull-Ups

• 10 Minutes Mobility