Lower Body Prep:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90

Deadlift– One set at 95% – 1 to 4 reps. You can use this number of rep to get a ballpark estimate of a possible 1RM next week by filling in your data here.

*Push Press – One set at 95% – 1 to 4 reps.
*Weighted chin-up: Build to a heavy 2 rep set
*Can alternate warming up these movements to save time

Snatch, from the blocks above the knee
Doubles at 60%, 70%, 75, 80%
Then
3 singles at 85%

Clean and Jerk, from the blocks above the knee: rest 1 minute to 1:30 between singles
2 singles at 60%
2 Singles at 70%
2 singles at 75%
2 singles at 80%
3 singles at 85%