Movement Prep

Insect Mobility Series

Grasshoppers

Spidermen

Inchworms

Dynamic Dog to Cobras

All 1x10

Dynamic Warm-Up

Band Retraction Rows

Goblet Squats 

Scap Push-ups

Band Good Mornings

All 2x10

CNS Warm-Up

Rapid Response CMJ 3x5

SA KB Swings 3x10e

Olympic Strength Work

Snatch-Grip BB Complex: RDL/High Pull/Drop Snatch/OH Squat x3e

Hang Snatch 2x3@50/55% (95/100)

Low Blocks Snatch 2x3@62/67% (115/125)

Squat Snatch 2x3@72/75% (135/140)

Maximal Strength Work

Back Squat Warm-Up 2x8@50/55% (225/245)

Back Squat 5x5@60/65/70/75/78% (275/295/315/335/355)

Deadlift Warm-Up 2x5@50/58% (245/275)

Deadlift 3x5@62/66/70% (295/315/335)

3x3@76/80/80% (365/385/385)

Mobility Work

Band AIS Hamstring 2x10

Distracted Couch Stretch 2x60s

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