OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch

-Rest as Needed b/t Sets-

B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 1 rep
(set the blocks at knee height)

Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

2 rounds:
10 Air squat + cross kick
5+5 DB snatch (light weight)
10 Up&Down
5+5 DB squat clean

2-3 rounds of Body Flow

AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

Kilos: (22.5/15kg)

300 Burpees For Time

5 Rounds For Time:

400 Meter Run
15 Overhead Squats (95/65#)
5-4-3-2-1 Rope Climbs (15ft.)

Kilos: (43/29kg)

For time:

50 box step ups
10 wallball
40 box step ups
10 wallball
30 box step ups
10 wallball
20 box step ups
10 wallball
10 box step ups
10 wallball

TC10

HS + HS walk 3x15s+10m