Mobility: OG Body Hardening (10mins)
3×10/5ea w/ 1min rest
DB Push Up + Ren. Row + Hop Up (feet outside of DB) + SDHP + HPC (NG) + FS + Hammer Curls + Press
In 10min
Warm Up
3ea/35% 2ea/50% 2ea/60% 2ea/70% Power Clean + Hang Clean + Push Press + Push Jerk + N.G. Overhead Squat of 1RM Clean & Jerk
Then:
8x1ea/75% Power Clean + Hang Clean + Push Press + Push Jerk + N.G. Overhead Squat
(EMPHASIS TECNIQUE) Total time 26 minutes
In 10min:
KB Woodchops 10-10
1 Arm KB Snatch+OH Squat+Zotes Press 3-2-1ea
2 Arm KB Snatch+OH Squat+Zotes Press 3-2-1ea
In 25min:
Power Snatch 2/50% 2/60% 2×2/65%
Hang Power Snatch 2/50% 2/60% 2×2/65%
Snatch 2/60% 2/70% 2/75% 2/80% 2×2/85%
Auxiliary, In 20min:
Sumo Band Deadlift 5/40%, 5/50, 10×3/60%
Med Ball Slam 12×3-5 (30-100lbs)
(perform 1 set of bodyweight squat jumps immediately followingeach set of deadlift)
Static Stretching (5-10min)
