A. Four sets of:

Ground Up Split Squat x 6-8 reps @ 30X1

Rest 45 seconds

Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110

Rest 45 seconds

Double-Under Practice x 45-60 seconds

Rest 45 seconds

B. For time:

Row 1000 Meters

immediately followed by,

Three rounds of:

15 Lunge w. vert. MB toss/side

15 High Step Ups

19.30 Weightlifting

A. Snatch pulls + hang snatch pulls.

A.1 Establish a daily max in doubles (two from the ground and then two from hang).

A.2 Drop down to 90% and do two additional set of doubles.

A.3 Drop down to 80% and do two additional sets of triples.

B. 1 Hang Power Snatch + 1 Hang Snatch - work up to a daily technical max