- Beginner
- W/U:
- 5 Rounds #5
- 6X Squat Jump
- 6X Clapping Push Ups
- 3X Shoulder Pole Press
- 3X PVC Halos
- 5 Rounds #5
- Training:
- Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Jerk from Rack 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Clean Pull 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Front Squat 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Good Morning 80% 3r, 85% 2r, 90% 1r, 85% 2r
- W/U:
- Intermediate
- W/U:
- 5 Rounds #5
- 8X Squat Jump
- 8X Clapping Push Ups
- 4X Shoulder Pole Press
- 4X PVC Halos
- 5 Rounds #5
- Training:
- Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Jerk from Rack 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Clean Pull 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Front Squat 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Good Morning 80% 3r, 85% 2r, 90% 1r, 85% 2r
- W/U:
- Advanced
- W/U:
- 5 Rounds #5
- 10X Squat Jump
- 10X Clapping Push Ups
- 5X Shoulder Pole Press
- 5X PVC Halos
- 5 Rounds #5
- Training:
- Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Jerk from Rack 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Clean Pull 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Front Squat 80% 3r, 85% 2r, 90% 1r, 85% 2r
- Good Morning 80% 3r, 85% 2r, 90% 1r, 85% 2r
- W/U:
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