General Programming:

1) Coach led Warm-up


2) In two equal number teams complete (for time) the following relay Each team will complete this 3 times


250m row

15 Medball Cleans 20/14

15 Ball slams

15 Wall balls

Use the same med ball for all three movements


3) Mobility/stretching

1a) Couch stretch Pg 331-333 in “the Book”

1b) Hip stretch Pg 310 in “the book”

1c) Overhead tissue smash Pg 255 in “the book”



Competition Programming:

1) EMOM for 5 minutes complete 3 power snatches starting at 50% of your max snatch and adding 5 lbs each minute.


2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 50% of your max and adding 5 lbs every minute


3) Back Squat 1x10 @ 65%, 1x8@ 70%, 1x8@ 75%



4) For time complete 21-15-9-15-21 reps of

KB snatch alternating arms 70/53

Cal row


5) Mobility/stretching




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720 SE Pioneer Way Oak Harbor Wa 98277