Execute 5 Repetition of each movement - Snatch Behind the Head Press - Overhead Squat - Snatch Balance - High Pull - Pull Under - Muscle Snatch

Snatch

5 x 2 @ 60, 65, 70, 70, 70 %

Hang Clean + Power Jerk

5 x 1

Back Squat

5 x 5 @ 50, 60, 70, 70, 70 %

Snatch Liftoff with Pause

3 x 5

Strict Bodyweight Pull-Up

2 x 6

Weighted Plank

2 x 45 @ 0:30

Box Jump + Depth Drop + Vertical Jump

3 x 3

Snatch Balance

5 x 3

Power Clean from Blocks

4 x 3 @ 60, 65, 70, 70 %

Push Press

5 x 5

Barbell RDL

3 x 8

Barbell Bench Press

5 x 10

Farmer Walk

5 x 40

Kettlebell Swings

5 x 15

FRC Movement/Mobility Session: J2FIT

Perform each exercise for 3 minutes -30 seconds range of motion stretch and hold -10 second contraction -10 second co-contraction -30 second new stretch and hold -10 second contraction -10 second co-contraction -20 second new stretch and hold 90/90 Hip Mobility Groin Stretch/Opener Hamstring Stretch Hip Flexor Stretch Side Lying Thoracic Mobility Ankle Mobility Drill Shoulder Reach and Lift Mobility Drill Hip Flexor Strengthening Exercise

Barbell Row

Kneeling Single Arm Overhead Press

Dumbbell Jump Squat

4 x 3 @ 30 %

BTN Push Jerk + Push Jerk + Split Jerk

5 x 1

Power Snatch + Hang Snatch + Overhead Squat

4 x 1

Front Squat

4 x 5 @ 70, 75, 80, 80 %

Clean Deadlift

4 x 5

150 calorie Assault Bike or 5 x 500 meter row machine

Snatch

6 x 1

Clean and Jerk

6 x 1

Back Squat

6 x 1 @ 70, 80, 85, 90, 90, 90 %

Weighted Back Extension

4 x 10

American KB Swing

4 x 10

Turkish Get Up

4 x 2

FRC Movement/Mobility Session: J2FIT

Perform each exercise for 3 minutes -30 seconds range of motion stretch and hold -10 second contraction -10 second co-contraction -30 second new stretch and hold -10 second contraction -10 second co-contraction -20 second new stretch and hold 90/90 Hip Mobility Groin Stretch/Opener Hamstring Stretch Hip Flexor Stretch Side Lying Thoracic Mobility Ankle Mobility Drill Shoulder Reach and Lift Mobility Drill Hip Flexor Strengthening Exercise