ACTIVATION
2 Rounds
With Hip Band
12 Jump Squats
:30 Sec Hip Press
:30 Sec Hollow Rock
Banded Tricep Stretch
Banded Body Bow Lat Stretch
Band dislocates
BB Warm Up
STRENGTH
Snatch Set 1: 75% x 2, 80% x 2, 85% x 1
Set 2: (add 5-10 lb) 75% x 2, 80% x 2, 85% x 1
Clean and Jerk Set 1: 75% x 2, 80% x 2, 85% x 1
Set 2: (add 5-10lbs) 75% x 2, 80% x 2, 85% x 1
Front Squat 3RM (9 RPE)
Sumo Deadlifts 5RM (8 RPE, eccentric slower than concentric), then -10% for 5
CONDITIONING
10 Rounds
100 M Run or 9 Cal bike
15 WB
15 KBS