1) Every 1:30 x 4 sets: 1.1.1 Muscle Snatch from Blocks Above Just Above the Knee

These are done as drop and reset. Keep the weights light-to-moderate, make sure things are crisp and snappy

2) Every 1:30 x 5 sets:

1 Snatch Push Press +

1 Snatch Balance

Moderate loading. Keep things crisp and snappy.

3) 15 minute AMRAP:

100ft Single Arm Dumbbell Overhead Walking Lunge 70/50

10 D-Ball Over the Shoulder 150/100

200m True Form/Assault Run

On the lunge switch sides at 50ft. Scale as needed.

4) Tempo (0.2.2) Cable Single Arm D-Handle Pull Down: 4 sets of 10/side

Only work as heavy as you can maintain the tempo. Perform all reps on 1 arm before switching to the other. Rest 2 minutes between sets.

5) 3 sets of: 10 Paralatte Shoot Throughs + Dip + Push-up

One rep is a Push-up, Shoot-Through, Dip, Shoot Through Back to start. Rest 2-3 minutes between sets.

6) Mobility: 15-20 minutes

Spend time working on your tight areas. Do this in addition to any normal mobility you do in warm-up, and perform this at the end of your training session when your body is warm.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE