Snatch Bar WarmUp

For Completion

Tempo Snatch High Pull

4, 4, 3, 3, 3, 3, 3 @ _ , _ , 50, 55, 60, 65, 70 %

Tempo Front Squat

5 x 4 @ 50, 52.5, 55, 57.5, 60 %

Kettlebell Swing

4 x 20

Single-Leg Romanian Deadlift w/ offset KB

4 x 12

Seated External Rotation

4 x 16

Box Jump

4 x 8

Suitcase Carry

4 x 80

Tempo Push Press

5 x 4 @ 50, 55, 60, 65, 70 %

Tempo Overhead Squat

5 x 4

Bulgarian Split Squat

4 x 10

Side-Lying Clams

4 x 16

GH Roller Hamstring Curl

4 x 12

Bicep Curl

4 x 8

Reverse Squat

4 x 12

Bent Front Raise

4 x 6

DB Push Press

6 x 6

Tempo Goblet Squat

5 x 6

Box Pistol / Touchdown Squat

4 x 16

Glute Ham Raise

5 x 8

Inverted Row

5 x 8

External Rotation Press

5 x 8

Push Up

5 x 6

Box Jump

5 x 5

Bear Crawl

5 x 40

Tempo Push Jerk

2 x 4

Tempo Jerk

5 x 4 @ 60, 62.5, 65, 67.5, 70 %

Clean Bar WarmUp

For Completion

Tempo Clean Pull

4, 4, 3, 3, 3, 3, 3 @ _ , _ , 50, 55, 60, 65, 70 %

Deep Forward Lunge

4 x 16

Scap Pullup

4 x 6

Seal Row

4 x 8

Dead Bug - rack banded

4 x 16

OH Earthquake Bar Walking Lunge

4 x 50

Tricep Extension

4 x 20