ACTIVATION
2-3 Min banded Glute
25 Swiss Ball Leg Curls
Then
2 Rounds
25 Air Squats
:30 Sec Hollow Rock
10 Muscle Snatch (bar only)
STRENGTH
Snatch
Set 1: 80% x 2, 85% x 1, 90% x 1
Set 2: (add 5-10 lbs) 80% x 2, 85% x 1, 90% x 1
Clean and Jerk
Set 1: 80% x 2, 85% x 1, 90% x 1
Set 2: (add 5-10 lbs) 80% x 2, 85% x 1, 90% x 1
Front Squat 1RM (stop at first miss or preferably before)
Sumo Deadlifts 3x3 VERY HEAVY (eccentric slower than concentric)
CONDITIONING
AMRAP 22
800 M Row
20 DB OHP #50s#35s
15 GHD SUs
MIDLINE
10 sets of 3
TTB With 5 Sec Eccentric
5 Rounds of 15
Reverse Hyper/GHD Extension
*alt movements if you want
CONDITIONING
20 Cal Bike - 2 min rest
15 Cal Bike - 2 min rest
10 Cal Bike - 2 Min rest