Warm-Up
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press
:15 Strength
Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are
lighter, so the focus will be on form and working on transitioning from one lift to the next. Let’s make
this fun and have the athletes partner up or get into groups and work together, keeping each other
motivated and on track. Each lift should be given 10-12 minutes to work through its five working sets
(60-75%). This does not include warm-up and transitioning from snatch into clean and jerk. Athletes will
be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling
through
Set 1:
1 Snatch (60%)
-rest 60-90 seconds-
Set 2:
1 Snatch (65%)
-rest 60-90 seconds-
Set 3:1 Snatch (72.5%)
-rest 60-90 seconds-
Set 4:
1 Snatch (72.5%)
-rest 60-90 seconds-
Set 5:
1 Snatch (75%)
You should be pretty warmed up from snatching. Time to move to the clean and jerk
Set 1:
1 Clean and Jerk (60%)
-rest 60-90 seconds-
Set 2:
1 Clean and Jerk (65%)
-rest 60-90 seconds-
Set 3:
1 Clean and Jerk (67.5%)
-rest 60-90 seconds-
Set 4:
1 Clean and Jerk (70%)
-rest 60-90 seconds-
Set 5:
1 Clean and Jerk (75%)
:35 WOD


AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees
Target score- get to 12s
Cool Down
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose