• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

• Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat

B) 3 Sets:

• Hang Clean Pull x 8 (AHAP)
• Seated DB Shoulder Press x 10
• Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

• 500m Row
• 25 Burpee
• 50 KB Swings
• 25 Burpees

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

• Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Snatch

*Goal to increase 10# each week.

B) 2 Sets: (Rest 3 Minutes between Sets)

• Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

C) (Option A) 3 Sets:

• Hang Clean Pull x 8 (AHAP)
• Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
• Pronated/Mixed/Mixed Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

(Option B) 3 Sets:

• Hang Clean Pull x 8 (AHAP)
• Seated DB Shoulder Press x 10
• Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

• 500m Row
• 25 Burpee
• 50 KB Swings 55/35
• 25 Burpees

• Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

• Tempo Chinese Snatch Pull + Hang Snatch @ 70% of 1RM

(3 Seconds Concentric Pull to Knee, 1 second isometric hold then Chinese Snatch Pull, then 5 seconds eccentric to knees, 1 second isometric hold then Snatch)

(Goal is to increase load 10# if 70% is above 220#, 5# if 70% is below 220# each week)

B) 4 Sets: (Every 90 Seconds)

• Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Clean and Jerk

*Goal to increase 10# each week.

C) 4 Sets: (Every 90 Seconds)

• Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

D) 2 Sets: (Rest 3 Minutes between Sets)

• Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

E) (Option A) 3 Sets:

• Hang Clean Pull x 8 @ 110-115% of 1RM Clean
• Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
• Pronated/Mixed/Mixed Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

Skill:

• 10 Minutes Mobility