Monday
Supplemental Power/Strength
Snatch
3 × 1 Snatch from The Blocks at 85 to 90%
3 × 1 at 90%
3 × 1 at 85%
Overhead Squats
9 x 2 at 85 to 95%
Strength
6 x 6 (8) Bench Press
5 x 8 Weighted Dips
(4 x 8 Seated Dumbell Press or Barbell Strict Press)
Workout of The Day
15 Minute AMRAP
10 Shoulder to Overhead 135/105 115/85 95/65
10 Kettlebell Swings 1.5/1.0
10 Box Jumps 24/20
Supplemental Endurance
7 Rounds
500 Meter Row
Every 3:00
