All Levels

Work up 70-75% off your 1RMs, everything should feel smooth Power Clean Back Squat Bench Press Deadlift

Conditioning

10 Rounds 1 min Row for Meters 1 minute Rest ***Focus on holding a consistent pace among all 10 rounds.

Base

Power Snatch 2. 2. 2. 2. 2. 2. 2. 2, build to a heavy 2 you have 8 sets to get there

Intermediate

Power Snatch 2. 2. 2. 2. 2. 2. 2. 2, build to a heavy 2 you have 8 sets to get there

Conditioning

Establish a Box Jump 3RM, I want you to make sure that you are landing in a good athletic position, keeping your hips above parallel.

Then...

10x 30 yard push up sprints, rest 45 seconds between rounds

Base

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Walk Outs 2x 10 seconds

Press 3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat 1x 65%, 1x 70%, 1x 80%, 1x 85%

Walk Outs 2x 10 seconds

Press 5 Rep Max

Conditioning

3 Rounds 25 yard Sled Drag Forward 25 yard Sled Drag Backward 5 R/L Single Leg Teapots

Base

Power Clean 5×3 (add 2.5 lbs to last workout)

Chin Up 3x Max Reps

Intermediate

Power Clean 2. 2. 2 .2, build to a heavy 2

Conditioning

10 Minute AMRAP 6 Right Arm Dumbbell Complex (Power Snatch + Thruster) 6 Left Arm Dumbbell Complex (Power Snatch + Thruster) 12 (Total) Russian Twist 12 (6 each side) Teapots, use the DB Complex weight if able.

*** DB Power Snatch start from the ground each time.

Base

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Walk Outs 2x 10 seconds, after your last 3×5 add an additional 15% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Lock Outs 2x 10 seconds, after your last 3×5 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.

Intermediate

Back Squat 5x5, use 75%-80% of your heaviest 2 from Monday

Walk Outs 2x 10 seconds, after your last set of 2 add 110% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Bench Press 2. 2. 2. 2, build to a heavy 2

Lock Outs 2x 10 seconds, after your 2 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.

Conditioning

21. 15. 9 Kettlebell Swings Ring Rows