Training 10-17-2016

Warm-up: Joint Mobility/Dynamic


1. 6 Rounds: Every 90 Seconds Perform the following

1 x Snatch, 5 x OverHead Squat

*You will drop 1 x overhead squat off your reps scheme every new round. So 5 the 1st round, 4 the 2nd round, 3 the 3rd round, etc until you end simple snatching a Heavy Single. The goal after you have warmed up is to build each new round you drop a rep.
*Snatches may be performed as full, power or split

2. Squats

Work up to a Heavy 3×2

*This is open weight, lift by feel and test where your squats at inside this rep scheme
*Rest 2 minute between efforts


50 Deadlifts 95/65
50 Doubleunders
40 Hang Power Cleans 95/65
40 Doubleunders
30 Back Squats 95/65
30 T2B
20 Shoulder to OverHead 95/65
20 Doubleunders
10 Power Snatches 95/65
10 Doubleunders

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