Session 1

1. Stability

One-Legged Deadlifts
5 Sets of 5 on Each Side

*The priority is Technique instead of weight

2. Oly

2.1

Power Clean (Pause in Catch Position)
8 Sets of 3 (55%-75% = 95-135-ish)

2.2

Snatch Pull
5 x 2 (90%=125)

Session 2

1. Strength

Back Squat Squat to Box
1 Set of 6 (40%=105)
1 Set of 6 (55%=135)
3 Sets of 12 (55%=135)

*Squat to about a 16" box or lower (You can stack about 5 bumper plates up, if there is no 16" box)

2. Accessory

3 Hard Sets
Hip Thrusts (40% of a Back Squat = 95)

*Hard Set Today is 3-4 RIR

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Session 1

1. MetCon

5 Rounds FIT
30 Calorie Row
15 Push Presses (35%=65)

Session 2

1. Accessory

1.1

3 x Hard* Super Sets
a. Double DB Decline Bench Press
b. DB-weighted Laying Knee Raises

*3-4 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

1.2

3 x Super Sets
a. Double Dumbbell Chest Flys
b. Double DB Bent-over Rows
c. Weighted AbMat Sit-ups

*3-4 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

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Session 1

1. Stability

Y-Balance (Bodyweight Only)
Work through twice in each position with a 5 second hold at your lowest, best position.

2. Oly

2.1

Power Snatch (Pause in Catch Position)
8 Sets of 3 (55%-75% = 75-95-ish)

2.2

Clean Pull
5 x 2 (90%=165)

Session 2

1. MetCon

10 Rounds FIT
3 Clean and Jerks (X)*
5 Toes-to-bars

*Rounds 1&2: 95
Rounds 3&4: 115
Rounds 5&6: 135
Rounds 7&8: 115
Rounds 9&10: 95

2. Accessory

2 x Hard* Sets
Double KB Farmer Carry Walking Lunges (2 x 45s)

*3-4 RIR. Your First Set should be between 20 and 30 reps.

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Session 1

1. Stability

Strict Press with Foot Up on Box
5 Sets of 5 on Each Side

*The priority is Technique instead of weight. Make sure your glute is flexed.

2. MetCon

3 Rounds FIT
40 Double Unders
20 Box Jumps (20")
10 Sumo-deadlift High-pulls (65)

Session 2

1. Accessory

2.1

Wide-Grip* Bench Press
1 Set of 6 (40%=65)
1 Set of 6 (55%=90)
3 Sets of 12 (55%=90)

*Only grip about an inch wider than usual.

2.2

3 x Hard* Super Sets
a. Straight Bar Dips
b. EZ Bar Bicep Curls
c. Russian Twists

*3-4 RIR

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Session 1

1. MetCon

FIT
1,200m Run
50 Double DB Cleans (25s)
800m Run
50 Double DB Push Jerks
400m Run
50 DB Alternating One-arm Snatches (25)

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