Barbell Prep
3 sets with empty or light bar
2 power snatch
3 behind the neck snatch grip press
3 OHS
rest 1 min
Snatch Balance + OHS
min 0-10
find heavy set of 2 snatch blance
min 10-18
find heavy set of 2 OHS
Power Snatch / CNJ
4 sets
2 hang squat snatch
rest 30 sec
1 heavy power snatch
rest 2min
rest 4 min
4 sets
1 power clean + push jerk
rest 30 sec
1 heavy Squat clean + Split jerk
rest 2 mins
Sport Intervals
6 sets
2 rope climbs (1st legless, 2nd with legs
8 devil press 50/35#
8 DB box step overs
25 cal row
rest 1 min
rest 5 min b/t sets 3/5
Buns of Steel
4 sets for Quality
8 single leg KB RDl each leg
8 rear foot elevated split squat DB's or KB's
40 sec sorensen hold
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