• Dynamic Warm Up

Strength:

A) 2 Sets:

• Shoulder Tap Push-Ups x 10

B) 3 Sets:

• 1 Arm Farmer’s Carry x 80 yrds

C) 2 Sets

• Upper Extremity Nerve Floss x 10

Skill:

• 15 Clean & Jerks
• 15 Box Jumps
• 15 Wall Ball
• 15 Hang Snatch
• 15 Box Jumps
• 15 Wall Ball
• 15 Squat Cleans

• GHD Sit Up x 10
• Iso Back Ext. Hold x :30 Seconds

• Dynamic Warm UP

Strength:

A) 2 Sets:

• Shoulder Tap Push-Ups x 10

B) 3 Sets:

• 1 Arm Farmer’s Carry x 80 yrds

C) 2 Sets

• Upper Extremity Nerve Floss x 10

Skill:

• 20 Clean & Jerks 115/75#
• 20 Box Jumps, 24/20
• 20 Wall Ball, 20/14#
• 20 Hang Snatch, 75/55#
• 20 Box Jumps, 24/20
• 20 Wall Ball, 20/14#
• 20 Squat Cleans, 115/75#

• GHD Sit Up x 10
• Iso Back Ext. Hold x :30 Seconds

• Dynamic Warm Up

Strength:

A) 4 Sets:

Sumo Deadlift

• Take 4-5 Sets Build to 3 RM
• Then perform 2 Sets of 5 @ Drop Wt. of 45# if 3 RM is above 440# and drop 35# if 3 RM is below 440#.

B) 2 Sets:

• Shoulder Tap Push-Ups x 10

C) 3 Sets:

• 1 Arm Farmer’s Carry x 80 yrds

D) 2 Sets

• Upper Extremity Nerve Floss x 10

Skill:

• 20 Clean & Jerks 135/95#
• 20 Box Jumps, 24/20
• 20 Wall Ball, 20/14#
• 20 Hang Snatch, 95/65#
• 20 Box Jumps, 24/20
• 20 Wall Ball, 20/14#
• 20 Squat Cleans, 135/95#

• 2 Sets:
• GHD Sit Up x 10
• Iso Back Ext. Hold x :30 Seconds