STRENGTH
DAY 1:
BACK SQUAT
3X3 – 78%
5X2 – 85%
5X1 – 88%
5X1 – 90%
BEHIND THE NECK SNATCH GRIP PUSH PRESS – 8X2
DAY 2:
SNATCH
5X1 – 88%
5X1 – 90%
NOT TOUCH AND GO
SNATCH BALANCE
2X1 – 95%
2X1 – 100%
DAY 3: REST
DAY 4:
CLEAN & JERK
5X1 – 88%
5X1 – 90%
NOT TOUCH AND GO
CLEAN GRIP DEADLIFT
4X3 – 85% PAUSE AT MID THIGH
DAY 5:
FRONT SQUAT
3X3 – 78%
3X2 – 85%
5X1 – 88%
5X1 – 90%
CLEAN PULL
3X2 – 100% 1 RM CLEAN
1X1 – 105% 1 RM CLEAN
BEHIND THE NECK SPLIT JERK
WORK UP TO HEAVY SINGLE
DAY 6:
SNATCH/CLEAN AND JERK/FRONT SQUAT
WORK UP TO HEAVY SINGLE
MONDAY 1/15
12.1 OPEN RETEST – ALL LEVELS
AMRAP 7
MAX BURPEES
POST-WOD STRENGTH
5 X 5 BENCH PRESS