A. Back Squat 5×5: Sets across. Heavier than last week (about a 5% increase) or set your baseline if you weren’t here last Monday.

B. “DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx Weight – 155/105*
*Weight wise, there should not be more than *one* break on any of the movements. You are allowed up to a single break on the Deadlifts, a single break on the HPC, and a single break on the Jerks per round. This will help us choose the right weight to preserve the conditioning stimulus.


(CompTrain Open)

Today’s session is part of a progression for building the snatch. Every week for through the end of Regionals you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.

1. Snatch
EMOMx10: 1 Squat Snatch

2. Squat
5×4 Back Squats, across

3. Stamina Builder
3 Rounds of “Double DT”
24 Deadlifts, 155/105
18 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
Rest 2 minutes between rounds.

4. Stamina Builder
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible*
35 seconds rest.

*If you can’t do Ring m-ups, do bar m-ups, or spend time working on Mup progressions