Single Arm KB Windmill x 6 each arm
2 arm DB OH Carry x 100’
Goblet Squat Hold x 30 seconds (53#/70)
1 1/4 Front Squats x 3
DB Incline Bench x 10
Barbell Hip Bridge with resistance band around knees (below knee) x 10
L-sit hanging from bar x 30 seconds
Ring Support x 45-60 seconds. accumulation is fine.
Side Plank x 30 sec straight into 20 kb side bends
Muscle Clean + Strict Press+ Close Grip OHS+Squat Jerk (3+3+3+3) x 3
Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets
Clean Pull: 4×3 @ 100% of best clean
Pull ups with 2 second pause at the top: 3x 5-10reps
DB Hammer Curls into DB Strict Press into DB Tricep Curls x 10 at each position
Weighted Hip Extensions with 3 second pause at the top: 3×10
Hang Power Snatch + Drop Snatch + Tall snatch + Zotts Press (3+3+3+3) x 3
Snatch High Pull + Power Snatch + Snatch (1+1+2) x 3, (1+1+1) x 2
Hang Power Clean + Push Jerk (3+3) x 3.
*stay light and work speed and precision.
Back Squat: 10,8,6,4,8,6,4
Snatch: Heavy Single for the Day
Clean and jerk: Heavy Single For the Day
Back Squat: 5×5
Pause Tempo Snatches: 5 singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
SLOW Tempo Snatches: 4×3
*take 10 seconds to get up to the “down” position and then snatch.
*put all that position work to the test!
Rack Jerk: Work up to a heavy single for the day
Snatch Deadlift: 3×5 @ 95% of best snatch
Single arm KB OHS x 6 each arm
Single Arm DB Thruster x 10 each side (50/35#)
HEAVY SandBag Bear Hug Carry x 100 ft
In the Hole Front Squat x3
DB Bench Press x 10
GHD Sit Up Hold x 30 seconds (body parallel to floor)
Hanging L Sit Hold x 30 seconds
Hollow or Tuck Hold x 30 seconds
Russian Twist x 30
Muscle Clean + Dip + Push Press+ Tall Jerk (3+3+3+3) x 3
Clean Pull + Clean From 1 Inch off The Floor + Jerk (1+2+1) x 3, (1+1+1) x 3
Deficit Clean Deadlift: 3×5 @ 95% of best clean
Ring Rows: 3×10
Weighted Hip Extensions: 3×10
Muscle Snatch + Tall Snatch+ Snatch balance Without a Dip+ Zotts Press (3+3+3+3) x 3
In between sets, DB Flies x 10. Slow and Controlled
Snatch Deadlift to Mid Thigh (pause for three seconds) + Snatch Pull+ Snatch (1+1+2) x 2, (1+1+1) x 3
Hang Power Clean + Power Clean+ Push Press (3+3+3) x 3
Back Squat: 5,3,1, 10,10,10