Day 1 [Snatch] General Warm Up
3 Rounds
20 90 | 90s [10 per leg]
10 Pikes
Thoracic Mobility
Primer @ empty bar
1 High Hang Muscle Snatch
1 Tall Power Snatch
1 Tall Squat Snatch
1 Snatch Balance
1 Overhead Squat
*Repeat for 2 sets*
A.] Snatch
2 sets 3 Reps @ 63 – 65%
*Rest 2 – 3 min between sets*
Snatch Balance
3 x 3 @ 55%
Snatch Deadlift
5 x 4 @ 90% [9 RPE]
*Rest 2 – 3 min between sets*
B.] Back Squat
4 sets x 5 Reps @ 80%
*Rest 2 min between sets*
C.] FIRE Circuit
3 Rounds
5 – 10 Strict Hanging Leg Raises
30 second Side Planks [R+L = 1]
10 | 10 Lunge Side Wall Ball throws
5 x 15 sec Negative Dragon Flys
Day 2 [Clean] General Warm Up
3 Rounds
20 Scap Press
10 I’s , Y’s and T’s
20 Banded Good Morning
Primer @ empty bar
1 High Hang Muscle Clean
1 Hang Muscle Clean
1 High Hang Power Clean
1 Hang Clean
*Repeat for 2 sets*
A.] Clean
5 sets x 2 reps @ 63 – 65%
*Rest 2 – 3 min between sets*
Split Jerk [From Rack]
5 sets x 3 reps @ 60%
*Rest 2 – 3 min between sets*
Clean Pull
4 x 5 @ 90%
*Rest 2 – 3 min between sets*
B.] 4 Rounds
Max Effort Ring Support
50ft Bottoms KB Hold Right Arm
50ft Bottoms KB Hold Left Arm
15 – 30 second inverted Bridge