Training 08-10-2015

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

1 x Split Snatch (non-dominate leg), 1 x Split Snatch (dominate leg)

*Begin your first round at a load not exceeding 95/65 and build each round focus on explosive, crisp clean movement

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

*Rest 2-3 Minutes between efforts
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 80% of your working 1rm in weight


20 Heavy SlamBalls
20 Double KettleBell Front Squats 35/26
10 Cleans 185/115
40 Box Jumps 24/20
30 KettleBell Snatches (15R/15L) 53/35

*Use the heaviest slam ball you have available that you can keep moving at a solid pace with

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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