Warm-up: clean banded pull backs/position work A.  Clean and jerk - 3x2@90% B.  Back squat - 3x3@90% C.  1 set every 2:00 x 6 rounds: 4 clean deadlifts @100% of clean, 8 barbell rollouts, 10 pause push-ups

Week 8, Day 22 ***NOTE: the percentages of this program are on an increasing pattern, and they are high this week. If you have missed multiple classes over the past few weeks, be reasonable with yourself. The program is based on the idea that you have performed every workout and have had an increase in strength since the program began. If you have, today's 90% should be hard but manageable. Scale yourself accordingly and don't beat yourself up if you can't hit the weight. Find a weight you can hit and make them pretty! A.  Jerk - 3x2@90% B.  Front squat - 3x3@90% (Refer to Monday 9/14 for your weights for part C, try to go heavier!) C1. 3x10 GHD scap holds (face down on the GHD machine, 5# plate in each hand, extend your back up and arms out, squeeze your shoulder blades/upper back)  C2.  3x10 Sotts press 

Guest Coach Mike today! Keep in mind this is still a recovery week. We will be back in the big percentages on Monday! Warm-up: coaches choice OH mobility x 10-12 min, then take 10 min to work up in a heaving snatch balance. I'm looking for about 5-6sets of increasing weight. Start at a conservative weight (like the bar)! A.  Snatch - 2x2@70% B.  OHS - 2x3@70% with 5-sec eccentric descent on the first rep C.  3x12 OH walking lunges (6 each leg), immediately follow each set with 15 Russian KB swings (55/35#) as fast as possible. Rest as needed between sets.

Warm-up: 27 squat drill A.  Clean - 2x2@70% B.  Back squat - 2x3@70% C.  12min AMRAP: 4 reverse med ball toss, 10 ball slams, 10 no-push-up burpees