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. 3-Pos Snatch (High Hang, 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 and above the knee; 3×5 @100% of today’s complex
D. Back Squat – Build to heavy set of eight (heavier than heaviest 10RM from two weeks ago); then perform 3×8 @90% of today’s weight
+
Every 2 minutes for ten minutes (5 sets)
15/12 Calorie Row
10 Thrusters @95/65-lbs
+
Every 2 minutes for ten minutes (5 sets)
12/9 Calorie Assault Bike
10 Hang Power Cleans @115/85-lbs
