Off Season: Day 32

Strength:

A.) Five sets of:

Snatch + Hang Snatch @ 85%-90% (Rest 90 sec)

B.) Every minute, on the minute for 4 minutes,

Snatch High Pull x 3 @ 100%

C.) Six sets of:

Front Squat x 4 @ 85% (Rest 2-3 min)

Skill: 

D.) Every minute on the minute for 7 minutes: 

5 Unbroken C2B Pull-Ups

Conditioning:

E.) MetCon:

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Rest 2 min

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Off Season: Day 5

A.)Skills: EMOM x 10 minutes

Odd: 6-10 HSPU
Even: 40 Double unders 

B.) Squat: Four sets of,

Front Squat x 4 reps @ 70-80%

(Rest 2 minutes between sets)

C.) Snatch: Five sets of,

Hang Snatch x 5 reps

(Rest 2-3 minutes between sets)
(select loads that will challenge you to achieve all 5 reps)

OR 

C.) "Isabel" 

30 Snatches for time, 135/95

(Go based on feel for today, athlete's choice with snatch work)

D.) Squat: Four sets of,

Back Squat x 5 reps @ 70% of 1-RM

Rest 2 minutes between sets

Thundersnow

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 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6

A.) Snatch Technique: 5 sets of:

Hang Power Snatch + Hang Squat Snatch + OHS

B.) Clean and Jerk: 5 sets of: 3 Position Clean + Jerk

Position 1: High Hang, Pockets

Position 2: Hang, Mid Thigh
Position 3: Low Hang, Below Knee 

-Then- 

Continue to work up to today's heavy High Hang Clean & Jerk

C.) Back Squat (4 x 5) @ 80%

D.) MetCon (Time):

100 DB Snatches (70/45) (50 each arm)

*Every 10 Snatches, you must stop and complete 30 Double Unders before continuing*

Talk is cheap. Squat deep.

Strength: Back Squat (3 x 3)

(Wendler Week 2, cycle 2)

(Rest 3–5 minutes between WORK sets)

70% x 3 +10lbs

80% x 3 +10lbs

90% x 3 +10lbs

-Percentages based off of 90% of your (1RM) PLUS 10lbs (ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).

Strength: In only 5 attempts, build to a heavy Muscle Snatch

Strength: Five sets of: Hang Snatch x 1 rep @ 75-85% of 1RM Snatch

(Rest as needed)

Strength (Complex): 5 total rounds of:

1 Snatch DL
1 Hang Snatch
2 OH Squats
1 Snatch Balance

- Use a weight that you can perform every rep perfectly.

- This is meant more for practice than load.

MetCon (Time): 25 Days of Christmas day 2

For Time: Row 50 Calories