1) Strength

Power Snatch

1x3- 70%, 1x2-75%, 1x1-80%, 1x1-85%, 1 RM

Power Clean + Power Jerk

2x1- 70%, 3x1-80%

OHS

1x2 – 70%, 1x2 – 75%, 1x1 – 80%, 1x1 – 85%, 1 RM

2) Met-Con

Individual event #2 (weight adjusted)

21-15-9

Alternating DB snatches 50/35#

Ring dips

Time cap 10 Min

5 minutes cool-down on bike, run or row. SLOW pace. Bring that heart rate back down

Aether Barbell Raw Strength and Gains

1) Build up to a max, one step box jump. Don't fall.

Volume and Breathing

20 Minute AMRAP

3 Power Cleans @65%

15 GHD Sit Ups

10 Pull Ups Butterfly or Kip

Accessory:

4x10 Reverse hyper. Heavy As Possible.