Warm Up With a PVC: 10 Pass thrus 10 Sots press – just above parallel 10 Pass thrus 10 Sots press – right above parallel 10 Pass thrus 10 Sots press – full squat Muscle Snatch + 1 Overhead Squat 4 x 1, ascending Snatch 7 x 1 @ 85% Behind the Neck Snatch Grip […]
Warm Up 10 Front squats 30 Mountain climbers 10 Cleans 20 Scorpions 10 Split Jerks 10 Inchworms with 2 pushups Power Clean 4 x 3 @ 70-75% Clean & Jerk 5 x 2 @ 80% Dead Stop Front Squat 6 x 1, ascending
Warm Up 5 Front squats 5 Jerks 5 Cleans Add weight, repeat. 3 Position Clean (High hang, Mid hang, Floor) 6 x 1 @ 70% Jerk 4 x 3 @ 75% Front Squat 4 x 5, ascending Accessory Work 3x 30 seconds weighted isometric back extension hold
Warm Up 3 Rounds 5 Muscle snatch 5 Overhead squats 5 Sots press Power Snatch 6 x 1, ascending Snatch 4 x 2 @ 70% Overhead Squat 3 x 3, ascending
Warm Up 10 Muscle snatch 5 Sots Press 10 Overhead squats 5 Drop snatch 10 Snatch Drop Snatch 5 x 1 @ 85% No heave. No foot movement. Snatch 5 x 2 @ 80% Snatch Grip Deadlift 6 x 1, ascending
Warm Up 10 Jumping squats with barbell in front rack 10 Good mornings 10 Jumping squats with barbell on back 10 Split jerks 10 Jumping squats with barbell in front rack Power Clean 5 x 2 @ 80% Clean & Jerk 6 x 1 @ 80% High Bar Backsquat with Pause 5 x 2, ascending […]
Warm Up 5 Snatch balances 10 Overhead squats 5 Cleans 10 Front squats 5 Jerks *Add light weight and repeat for second round Snatch Complex 1 Hang Squat Snatch + 2 Overhead Squats 5 x 1, ascending Clean & Jerk 6 x 1 @ 70% Accessory Work 3 Rounds 10 GHD Sit ups 10 Hip […]
Warm up 2 Rounds 20 Kettlebell Swings 20 Goblet Squats Mobility 5 Windmills/side 10 Armbar stretch/side Muscle Snatch 5 x 1, ascending Snatch 5 x 3 @ 75% Heaving Snatch Balance 6 x 1, ascending Cashout 3 Rounds: 30 second Weighted Isometric Back Extension
Warm Up 30 Mountain Climbers 20 Jumping Squats 10 Inchworms w/ Scorpion Mobility 5 min rolling quads & stretching hips Tall Clean 6 x 1 – stay light Clean & Jerk 5 x 3 @ 70-75% Clean Pull 5 x 1 @ 100+%
Warm up 10 Front squats 10 Press with feet in split jerk stance 10 Cleans Mobility Hip & Quad rolling Clean 5 x 3 @ 65% Split Jerk 4 x 2@ @ 70% Front Squat 5 x 3, ascending Cashout Hip Extensions, 2 x 10