General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec
A2. Single Leg RDL – 2×10 e/s; Rest 30-sec
B. 2-Pos Snatch (Hang, Low Hang) Build to a heavy complex for the day; 10 minutes then do three drop sets at 90%
C. Snatch Pull w/ Pause below; 4×4 @110% of today’s complex
D. Back Squat – Build to heavy set of eight (heavier than last week); then perform 3×8 @90% of today’s weight
+
Every 2 minutes for twelve minutes (6 sets)
15/12 Calorie Row
15 OHS @95/65-lbs
+
Every 2 minutes for twelve minutes (6 sets)
12/9 Calorie Assault Bike
10 Deadlifts @185/125-lbs
