1. Oly
Work up to Technical 3 RM
3 Heaving Snatch Balance
2. MetCon
15-12-9-6-3
Power Snatches (75)
Pull-ups
3. Accessory
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*0-1 Reps Shy of Failure
1. Oly
1.1
Snatch
8 Sets of 2 (70-120)
1.2
Clean and Jerk
8 Sets of 2* (95 - 135)
2. Strength
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
1 Set of 3 (135)
3 Sets of 6 (145)
3. Oly Accessory
Clean Pull
10 x 1 (185)
1. MetCon
5 Rounds FIT
25 Box Jumps (16”)
25 DB Alternating One-arm Hang Snatches (35)
600m Run
1. Strength
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
1 Set of 3 (115)
3 Sets of 6 (120)
2. Accessory Work
2.1
3 Hard* Super Sets
a. Double DB Decline Bench Press (35s)
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 0-1 Reps Shy of Failure
2.2
2 Hard Super Sets
a. Push-up + Dumbbell Renegade Rows (30)
b. Anchored Leg Raises
*Hard Set is 0-1 Reps Shy of Failure
1. Oly
1.1
High-hang Clean
8 x 2 (95+)
1.2
Snatch Pull
5 x 2 (135)
2. MetCon
10-Minute AMRAP
8 Push Press (95)
8 Cleans
8 Burpees
8 Toes-to-bars
3. Accessory
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 1 Rep Shy of Failure