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LiftSplit Jerk7×2–build moderately heavy across the 2 reps, as tech allows WorkoutFor time:30 toes to bar40 dumbbell snatches 50/3530/24 cal row Rx+ 40/50/40

WarmupAccumulate 2:00 on each side of: Front rack/suitcase hold (1 in each) Then warmup accessory work Lift3 sets of 10Paused front squatsGoblet stepups/side Workout15:00 EMOMA ...

WarmupSpend 10:00 going over empty bar tech work and warming up to your weight Lift1 Power snatch+1 Squat snatch You pick the weight, stay there ...

Friday Night Lights!

Warmup10/10/10 rowing warmup, then: 4 rounds4 box squats up to workout weight:30 hollow hold Workout20:00 EMOMMin 1 2 box squats–70% of 1rm back squatMin 2 ...

WarmupSpend 10:00 going over empty bar snatch technique and warming up to your chosen weight Lift1 Power snatch+1 Squat snatch You pick the weight, stay ...

Accessory Work3 sets of 10 Supine leg raises–3 second lower 10 ring rows:60 farmer’s hold Skill Work 10:00 of practice: Level 1: Low jumping bar muscle upsLevel ...

Warmup3 sets10 upright rows/side10 light overhead lunges (total)10 powell raises/side Then, spend some time going over an empty bar split jerk LiftOn an 15:00 clockSplit ...