9.29.2015

WARM UP:

Jog 1 Lap then….

3 MIN AMRAP NFT
30 DUs
10 Empty bar thrusters

Shoulder MOB Coaches’ Choice

PART 1: OLY

FITNESS: 10-12 MIN
Practice 1 Power Snatch + 1 OHS or 1 Power Clean + Front Squat (if OHS
ROM is limited)

SPORT: (Must know your 1RM)
Squat Snatch 6×3 @70% – Drop and reset each rep

PART 2:

FITNESS/SPORT: With a Partner

20 MIN AMRAP
20 OHS or Front Squat*
20 Lateral Burpees
Farmer Carry Down and Back Driveway Pair of 53/35 (P1 goes down and
back then P2 goes down and back)

FITNESS *95/65 or 50-60% of Part 1 in OHS or Front Squat

SPORT OHS Only @ 135/95

OPTIONAL CASH OUT
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight

The weight should never be a challenge to lift, only a challenge to
lift perfectly. If you need help with starting percentages, the area of 60% will work.

or

STRENGTH PROGRAM

Week 2 Day 2

1. Front Squat 5 reps at 65% of your 1RM, 5 reps at 75%, 5 x 5 at 85%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 80%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable