WARM UP
2 rounds:
10 Double KB Deadlift
10 Double KBS (eye level)
10 Double KB STOH
10 Double KB Front Squat
3 Burpees after each set

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Frog Flow video and 5-10 Down Dog to Cobra video

A.
90s. Row/Ab (easy)

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press behind the neck
5-8 OHS

60s. Row/Ab (moderate)

2 rds:
3-5 Snatch pull
3-5 Power snatch
3-5 Snatch drop/balance

30s. Row/Ab (hard)

Mobility:
- Lunge complex
- Thoracic w/ barbell+ball
- Shoulder pump

70% x 3
80% x 3
90 x 3+

Assistance exercises

Shoulder press (15 mins )
Heavy Trriple
- look for the best of the day with perfect form
- optional: 5x3 reps with moderate weight

Front Squat
6 x @70%
6 x @70%
4 x @80%
4 x @80%
2 x @85
2 x @85
Rest 1:30-2:00

Strength
5 Rounds
6-8 Narrow Grip Bench Press
8-10 Reverse Lunges
1:00 Skierg or Row

Rusin Triset x 2-3 rounds. No rest.
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
Then,
Oscillatory foam roll lats x 60s each.

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 5+5 DB Lunge Arnold Press
2) 10-20 Banded Good Morning video

RPE 3+ to 4

A) Snatch

Tall snatch, 5 sets of 3 - light/moderate (use straps if you have them!)

Floating snatch high-pull, 3 sets of 10 - light/moderate (use straps if you have them!)

B) Bodybuilding

3 rounds of
10+10 1-legged hip extension/reverse hyper
15 Banded abcrunches
10 Back squats - light

EMOM x6:
1.) Row/Air bike
2.) 8-12 GTOH + 8-12 OH-Lunge (w/plate)
3.) 6-8 Push ups + 6-8 Ring row

2 rds:
5-8 Deadlift
5-8 Hang Muscle clean
5-8 Front squat
5-8 Shoulder Press / Push press

3 rds:
3 High hang-/Hang-/ Power clean
3 Front squat
3 Push jerk
Add weights...

Mobility between rds:
- Lunge complex
- Shoulder pump
- Pigeon stretch
- Couch stretch

1)
narrow grip snatch ( startin from normal position ending in clean grip and then back) 10 mins 2 rep every 30 seconds.

2)
30 minutes for heavy singles