1. Warm-up
3 Steady Rounds:
12 Jumping Lunges
10 Light Snatch Balance
8 Strict Pull Ups
2. Strength
Back Squat
5×3 @ 82.5% of your 1RM
3. Oly
Snatch
Warm Up
2×2 @ 60-70%
With pause at knee.
Drop and reset
Then
5×1 @ 80-90% of your 1RM.
4. Interval
5 Rounds:
5 Squat Cleans
2 Rope Climbs
Rest 90 sec
Clean weights:
R1 225/155lbs
R2 245/165lbs
R3 265/175lbs
R4 285/185lbs
R5 305/195lbs
——-Optional——–
5. Bitch Work
6 Rounds:
Run 400m
Rest :60
6. Accessory
Forward Facing Sled Drag
Sprint – Empty/Light
100m x 6
Rest as needed.
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