Warm Up
Mobility/ Stretch
2 Rounds
10 Good Mornings
10 Medball Cleans
10 Push Press w/ empty barbell
5 Power Snatch
(empty barbell, focus on speed, positioning)
A. Snatch
3 Snatch-grip Deadlifts + 2 Hang Power Snatch +1 Overhead Squat
4 x 1 @ 65% of OHS 1RM
B. Clean & Jerk
3 Squat Cleans + 1 Split Jerk
4 x 1 @ 65% of Cleans 1RM
C. Squats
Using 90% of 1RM
2 warm up sets (build to 70% of 90%)
Set 1: 3 @ 70% of 90% 1rm
Set 2: 3 @ 80% of 90%
Set 3: 3 @ 90% of 90%
D. Accessories
Knees-to-Chest (5 x 10)
-Superset-
Back Extensions (5 x 10)
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