Warm Up: 20-40-60-80-100
double under and 1 kb turkish get up each arm after each set
Mobilize
A. 1 Power Clean+1 hang power clean+1 below the knee hang power clean
A.1
10 lifts to build to a heavy high hang snatch
B. Class(if you did part c yesterday modify or skip)
C.
21 MU
30 Wallballs 20/14
15 MU
30 Wallballs 20/14
9 MU
30 Wallballs
D. 20-15-10
TTB
Deadlift 155/105
Shoulder to overhead 155/105
OR STRENGTH BIAS
Warm Up: Same
A. Snatch Lift Off+Snatch Deadlift+High Hang Snatch Pull to fast and heavy. Then 6×1 at 85%
A.1
6 lifts to a heavy high hang snatch
B. Power Clean and Push Jerk to max. Then 4×1 at 85%
B.1
6 lifts to a heavy pause push jerk+pause split jerk
C. Back Squat to 1 rm. Then Class workout or 5 sets of 2 at 80-85%
D. Class Workout
E. Hip Circle work and Sots Press work. 15 minutes.