• Dynamic Warm Up

Strength:

4 Sets: (Every 2:30 Minutes)

• Thruster x 5
• Band Pull a Parts x 8

Skill:

• 10 Pull Ups
• 10 KB Swings
• 10 Double Unders
• 10 Overhead Squat
• Rest 60 Seconds

• 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)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

• Thruster x 5 @ 70-72% of 1 RM Clean and Jerk
• Band Pull a Parts x 8

Skill:

• 15 Pull Ups
• 15 KB Swings
• 15 Double Unders
• 15 Overhead Squat 75/55

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A1) 6 Sets (Every 90 seconds)

• Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 8 Sets (Every 90 seconds)

Hang Snatch x 1

• Sets 1-2 – 75% with a 2-3 second pause in receiving position
• Sets 3-4 – 80% with a 2-3 second pause in receiving position
• Sets 5-6 – 85%
• Sets 7-8 – 90%

Skill:

• 20 Pull Ups
• 20 KB Swings 55/35
• 20 Double Unders
• 20 Overhead Squat 95/65

• 10 Minutes Mobility