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.] Power Snatch + 2 Snatch
2 Reps @ 65% [6 RPE]
3 Reps @ 70% [7 RPE]
*Rest 2 – 3 min between sets*
Snatch Balance
2 x 3 @ 70% [7 RPE]
3 x 3 @ 75% [7 – 8 RPE]
*Rest 2 – 3 min between sets*
Snatch Pull
3 x 5 @ 90% [9 RPE]
*Rest 2 – 3 min between sets*
B.] Back Squat
8 Reps @ 60%
8 Reps @ 65%
6 Reps @ 70%
*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.] Power Clean + 2 Clean
2 Reps @ 65%
3 Reps @ 70%
*Rest 2 – 3 min between sets*
Split Jerk [From Rack]
2 x 3 @ 70%
3 x 3 @ 75%
*Rest 2 – 3 min between sets*
Clean Pull
3 x 5 @ 90%
*Rest 2 – 3 min between sets*
B.] Push Press
5 Reps @ 65%
3 x 5 @ 70%
5 Reps @ 75%
*Rest 2 min between sets*
C.] 4 Rounds
Max Effort Ring Support
50ft Bottoms KB Hold Right Arm
50ft Bottoms KB Hold Left Arm
15 – 30 second inverted Bridge