Off Season: Day 15

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Back Squat @ 30X0 (5-3-1-3-3-2-7-7-7-7)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

B.) Every minute, on the minute, for 20 minutes:

Snatch x 1 rep @ 85-90%

C.) For 30 minutes, rotate through the following 3 stations on the minute:

Minute 1: Calorie Row (15/12)

Minute 2: Power Clean (165/115) x 5 reps
Minute 3: Chest-to-Bar Pull-Ups x 6-10 reps

You’ll hit each of these stations 10 times.