A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60-65%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75-80%, 80-85%, 85-90%

B.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-75%
*Sets 5-8 = 2 reps @ 80-85%
*Sets 9-10 = 1 rep @ 90-95%

C.

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

Build over the course of the 6 sets to today’s heavy-ish.

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Build to today’s heavy single

C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Overhead Squat x 1 rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep

Build to today’s heavy single.

C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 85-90%

D.
Three rounds for time of:
7 Deadlifts (155/105 lbs)
6 Cleans (155/105 lbs)
5 Snatches (155/105 lbs)
7 Pull-Ups
6 Chest-to-Bar Pull-Ups
5 Bar Muscle-Ups

E.

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds

Followed by…