Warm-up: Joint Mobility/Dynamic
1. 10 Minute EMOM
Odd Minutes: 1 x Power Clean, 2 x Shoulder 2 Overhead
Even Minutes: 1 x Snatch, 1 x Hang Snatch
*In this series you will alternate back and forth minute to minute between the two lifts posted above.You may build or lower your weights as you see fit. The shoulder to overhead can come from any lift you see fit be it push press, power jerk or split. The snatches today may be power or full and while the two don’t need be completed unbroken you may if you like.
Choose one of the two following set/rep schemes
3×1 or 2RM
*If you choose to work up to a 2RM today it is a 2RM FOR THE DAY. If that produces a life time Max thats great if not simply work up to the heaviest double you can for the day.
*If you elect the 3×1 it is to be performed at 90-95% of your working 1rm for the day with 2 Minute rests between efforts
16 Kettlebell Snatches (8r/8l) 35/26
10 Ring Dips
200 Meter Run
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)