Strength & Power

1a. Muscle Snatch 90 lb x 2 x 3

1b. muscle-ups 3 x 3

2a. 2 position snatch 120 lb x 5 sets

2b. german hang 10-12 seconds x 5 sets

3a. 2 position clean 145 lb x 5 sets

3b. tuck planche (5 seconds on/20 seconds off) x 2 x 5 sets

4a. push jerk + jerk 175 lb x 5 sets

4b. front lever tuck 10-15 seconds x 5 sets

Explosive Strength/Ring Series

Muscle Snatch 2 x 3

88 pound

2 Position Snatch x 3 sets

115 pound

2 Position Clean x 3 sets

135 -140 - 140

Push Jerk + Jerk

165 - 170 - 170

4 Sets of:

3 Front Levers (tuck)

3 Back Levers (tuck)