Black & Gold Snatch Day Warmup

Complete one of the following for 3-5 minutes total: Assault Bike Jumping Jacks Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Snatch Bar work, 3-5 reps each: Snatch Grip Press OH Squat Snatch Deadlift Power Position Muscle Snatch Power Snatch Snatch

Power Position Snatch Pull + Power Position Muscle Snatch

3 x 4

Power Position Power Snatch + Overhead Squat

5 x 4

Halting Snatch Deadlift

5 x 3

Back Squat

3 x 8

Sorensen Hold

3 x 0:30

Choice Bicep Exercise

3 x 10

Cardio

1 x 10:00

Pause Jerk Dips

4 x 5

Power Jerk

5 x 3

Front Squat

3 x 5

Strict Press

3 x 10

Pendlay Row

3 x 10

Weighted Plank Hold

4 x 0:30

Split Jerk Footwork

4 x 10

Black & Gold Jerk Warm-Up

Complete one of the following for 5 minutes total: Assault Bike Rowing Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Shoulder/Thoracic Prep: Wrist Stretches (ask coach for suggestions if needed) IYT's - 5 reps (I +Y+T = 1 rep) Bent Over IYT's - 5 reps Foam roller or box thoracic stretch - 30 seconds PVC Pass Thrus - 10 reps PVC Around the Worlds - 10 reps Jerk Bar Work: Behind the Neck Overhead Press - 5 reps Overhead Press - 5 reps Push Press - 5 reps Power Jerk - 5 reps Split Jerk Footwork - 5 reps Tall Jerk - 5 reps

Cardio

1 x 10:00

Power Position Clean Pull + Power Position Muscle Clean

3 x 4

Power Position Power Clean + Front Squat

5 x 3

Halting Clean Deadlift

5 x 3

Back Squat

3 x 6

Back Extension

3 x 10

Tricep Choice

3 x 10

Black & Gold Clean Warm-Up

Complete one of the following for 5 minutes total: Assault Bike Rowing Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Shoulder/Thoracic Prep: Wrist Stretches (ask coach for suggestions if needed) IYT's - 5 reps (I +Y+T = 1 rep) Bent Over IYT's - 5 reps Foam roller or box thoracic stretch - 30 seconds PVC Pass Thrus - 10 reps PVC Around the Worlds - 10 reps Clean Bar Work: OH Press - 5 Reps Front Squat - 5 Reps Clean Deadlift - 5 Reps Muscle Clean + Push Press - 5 Reps Power Clean + Power Jerk - 5 Reps Tall Power Clean - 3 Reps Tall Clean - 3 reps

Cardio

1 x 10:00