WARM UP

4 sets 10 False Grip Ring Rows 10 Strict Ring Dips 10 Hanging L- Hold to Knee Tuck (hang from bar in L Hold, then bring knees to chest and then extend back out to L Hold)

GET STRONG

Hang Muscle Squat Snatch 3x5 @50% Hang Muscle Snatch from above knees, soon as you lock out drop into an overhead squat, feet should start in overhead squat position. https://www.youtube.com/watch?v=FS3KNzpQCdk

Snatch Balance

Back Squat

GET FIT

3x AMRAP 3 / Rest 2:00 400m Run then Round 1 = Max DB Thrusters 50/35s Round 2 = Max GHD Situps Round 3 = Max Wallballs 30/20

GET STRONG

EMOM 12 1) :30 HS Hold Face to Wall 2) :30 Max Kipping HSPU 3) :30 Max Pushups 4) Rest

WARM UP

Kipping Practice EMOM 10 2-3 kip Swings + 2-3 Kipping Pullups or kipping chest to bar Take this time to tighten up and practice the basics

Snatch

GET STRONG

Snatch High pull + Low Hang Snatch High Pull 4x 1+2 @80% (I would recommend using straps for this) https://www.youtube.com/watch?v=ySdNvNihSZk

GET FIT

4 Rounds 6 Front Squats 225/155 (205/140) [185/125] 12 Chest to Bar Pullups 10 min Cap

GET FIT

EMOM 15 Alternate each minute 1) 12/8 Cal Bike 2) 50' Bear Hug Sandbag Carry + 3 Sandbag Cleans 150/100 3) 5 Overhead Squats 185/125 (155/105) [135/95] (From Rack or Snatch up)

WARM UP

5 Sets 10 Feet Elevated Ring Pushups 15 Superman Rocks 30 Double Unders (find a nice flow pace)

GET STRONG

Muscle Squat Snatch 4x3 @50% (Can use straps here) Muscle snatch from the ground soon as you lockout drop into overhead squat. Feet should start in overhead squat position

GET STRONG

Snatch Grip Push Press From Behind Neck + Overhead Squat + Snatch Balance 4x1+1+1 @80% *From Rack or Blocks

Back Squat

GET STRONG

Single Leg Eccentric Pistol off Box 3x5 each leg control eccentric 2-3 seconds Use Bodyweight or add a single KB to overload this movement, Ideally you should be able to lower your body under control but not push back up with the same leg. You should have to use your opposite leg to push off the ground to help you back to the top. I added a link but there is also a video of me doing these with weight on my IG Page https://www.youtube.com/watch?v=Ep21ZNhj_2o

GET FIT

For Time 40 TTB 40 Alternating DB Snatches 70/50 EMOM and at 0:00 20 Double Unders 8min Cap

GET FIT

EMOM 12 Alternate 20/15 Cal Row Max Pistols

GET FIT

8 Rounds 1000m Bike (C2 preferred) 15 AB Mat Sit ups

WARM UP

Every 2:00 for 10:00 2 Negative Only HSPU 7 sec eccentric on each rep (kick up and work on lowering with triceps and lats, try to reduce load in front delts) More experienced athletes can do these on Parallettes

Power Clean + Push Jerk

USAW Clean and Jerk

GET STRONG

Clean High Pull + Low Hang (below knees) Clean High Pull 4x 1+2 @80%

GET FIT

4 Rounds 7 Muscle ups 21 Burpees

GET STRONG

3 sets NFT :20 KB Waiter Squat Hold on Each Side 5 Strict Pullups with 5 sec negative (add weight if too easy or jump up and just do negative if too hard) 5 DB or KB RDLS with 5 sec negative on each rep

WARM UP

3 Rounds :30 Ankle Rocker Hold Each Side Position 1https://www.youtube.com/watch?v=NMa_05zg5mo :30 Ankle Rocker Hold Each Side Position 2 https://www.youtube.com/watch?v=k3ohfgHiJyw :30 Supinated Grip Dead Hang (chin up grip) 15 Banded Knee Drives each side https://www.youtube.com/watch?v=LHzdOtePvTs

Snatch

USAW Clean and Jerk

Front Squat

GET STRONG

Every 4:00 for 16:00 12 Rotational Med Ball Toss 14/10 (6each side) https://www.youtube.com/watch?v=LIQVEVwjAqU 25/18 Cal Ski or Row 50' Gator Walk (25' forward 25' backward) https://www.youtube.com/watch?v=EzzZ3Zqw64k