Strength I: E1:30MOM x 8 sets: Snatch (Athlete's choice to power snatch or full snatch).  Set 1 - 3 @ 70%, Set 2 - 2 @ 77%, Set 3 - 1 @ 80%, Set 4 - 1 @ 80%, Set 5 - 1 @ 83%, Set 6 - 1 @83%, Set...

Strength: E2MOM x 9 sets: Overhead squat 5-5-5-4-3-2-1-1-1 Set 1 - 5 @ 60% of 1RM  OHS, Set 2 - 5 @ 60%, Set 3 - 5 reps @ 65%, Set 4 - 4 reps @ 70%, Set 5 - 3 reps @ 75%, Set 6 - 2 reps @ 80%,...

Strength: E2MOM Overhead squat 5x5 55%, 64%, 67%, 72%, 55% Strength II: EMOM x 10: 1 snatch @77% of 1RM Athlete's choice to power snatch or full snatch.  Workout of the Day: "Dirty Little Secret" AMRAP in 10 minutes: 15/10 calorie row 20 alternating DB snatch (50/35) 50 ft single arm DB overhead walking lunge (50/35)...

Strength: E2MOM Overhead squat 5x5 55%, 64%, 67%, 67%, 55% Strength II: E1:30MOM Snatch 3@67%, 3@67%, 3@67%, 2@70%, 2@70%, 2@70%, 1@74%, 1@74%, 1@74% -No touch and go. Athlete's choice to power snatch or full snatch.  Cash out: Complete 3 rounds of each exercise before moving on to the next: :30s on/:15s off Rotating planks V-sit...

Strength: E2MOM: Overhead squat 5x5 55%, 64%, 64%, 64%, 55% Strength II: E1:30MOM Snatch 2@67%, 2@67%, 2@67%, 2@70%, 2@70%, 1@74%, 1@74%, 1@74% -No touch and go. Athlete's choice to power snatch or full snatch.  Cash out: Two rounds: :40s on/:20s off Mountain climbers Hollow hold Plank walk ups Supermans Windshield wipers...

Strength: E2MOM Overhead squat 5x5 50%, 60%, 60%, 60%, 50% Strength II: E1:30MOM Snatch 3@67%, 3@67%, 3@70%, 3@70%, 1@74%, 1@74%, 1@74% -No touch and go. Workout of the Day: “Six Sigma” AMRAP in 6 minutes: 1-2-3-4-5 power snatch (135/95) Perform 5 push-ups between every set...

Strength: Snatch: E2MOM x 5 sets: 1 muscle snatch + 3 OHS -Rest 2:00 Clean & Jerk: E2MOM x 5 sets: 3 high hang power cleans + 1 split jerk   Workout of the Day: "Smoked" For time: 18-15-12-9-6 Double DB snatches (35/25) Box jump overs (30/24)...

Strength:  Clean and jerk complex E2MOM x 6 sets: 1 pausing hang squat clean 1 hang squat clean 1 split jerk Set 1 - 60% Set 2 - 63% Set 3 - 66% Set 4 - 69% Set 5 - 72% Set 6 - 75% Workout of the Day: EMOM x 16: Min 1:  5 hang power snatch @...

Strength: EMOM x 24: Min 1, 2, 3:  Snatch x 2 (60%) Min 4: Change weights and rest Min 5, 6, 7: Snatch x 2 (65%) Min 8: Change weights and rest Min 9, 10, 11: Snatch x 2 (70%) Min 12 and 13:  Change weights to first C&J %...

Strength: Snatch Technique A) On the 2:00 x 4 sets:   1 low hang snatch pull 1 low hang snatch high pull 1 low hang squat snatch 1 overhead squat Set 1:  40% of 1RM snatch, Set 2:  45% of 1RM snatch, Set 3:  50% of 1RM snatch, Set 4: 55%Snatch...