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Tuesday March 3

General Warm Up Dynamic Warm Up Press 4x3, last 2 at 70% Every 3 min for 4 Rds 10 Burpees 20 Box Jumps (24/20) 30 DU Cash Out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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Monday February 23

General Warm Up Dynamic Warm Up Squat 4x5, last 1 at 80% Every 2 min for 5 Rounds 20 DU 15 WB (20/14) 10 KB Swings (24/16) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Wednesday February 11

General Warm Up Snatch Progression Snatch Every 90 sec for 10 Rds Hang Snatch + Snatch Pull + Snatch AMRAP 3 (x3) 15 GTO (75/45) 30 DU Rest 1 min Cash Out: Split Squat 3x8, Good Morning 3x8, Hollow Body Rocks 3x10

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