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
70% x 3 x 5
*Rest 2 – 3 min between sets*
Snatch Balance
85% x 5 x 1
*Rest 2 – 3 min between sets*
Snatch Pull
4 x 4 @ 88% [9 RPE]
*Rest 2 – 3 min between sets*
B.] Back Squat
3 x 2 @ 70%
2 x 3 @ 75%
*Rest 2 min between sets*
C.] FIRE Circuit
3 Rounds
5 – 10 Strict Leg Raises
45 second Side Planks [R+L = 1]
10 | 10 Russian Twist
5 x 10 sec Negative GHD Sit Up
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
70% x 3 x 5
*Rest 2 – 3 min between sets*
Split Jerk [From Rack]
3 x 5 @ 65%
*Rest 2 – 3 min between sets*
Clean Pull
3 x 5 @ 70%
*Rest 2 – 3 min between sets*
B.] Push Press
3 x 5 @ 72%
*Rest 2 min between sets*
C.] 4 Rounds
Max Effort Bottom Ring Support
20 Ab Wheels
15 – 30 second inverted Plank