From the USAW Competition Handbook: THE SNATCH The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from…

Warmup Dynamic Athletic Movement Power 10 Reps Snatch Strength 4 Sets 4 Romanian Deadlifts 6 Downdog Pushups 8 Ab Wheel Rollouts

Warmup Speed Ladder Power 10 Reps Clean+Jerk Strength 3-3-3 Front Squat Conditioning 5 Rounds AFAP Alternate with a Partner 20 Lateral Plyo Skier Hops 20 Ball Slams Benchmark "The Chief"…

Warmup 15 Minutes Turkish Getups Power 10 Reps Clean+jerk Conditioning 3-5 Sets 10 Ring Rows 20 Squat Jumps

Warmup Run the Long Block 2x Power 10 Reps Snatch Strength 3 Rounds AFAP Run 400 YD 10 Single Kettlebell Thrusters R/L

Warmup Speed Ladder Power 10 Reps Snatch Strength 3 Supersets 10 Good Mornings 20 Jumping Lunges 10 Ab wheel rollouts

Warmup Dynamic Athletic Movement Power 10 reps Clean + Jerk Conditioning 3x AFAP 10 Box Jumps 10 Hand Release Pushups 10 Situps  

Warmup Run the Long Block 2x Power 20 minutes 10 Reps Clean + Jerk Strength 4-4-4-4 Olympic Back Squat Conditioning 50 Burpees AFAP

Happy Birthday Ivy!!! 29 again! Warmup Dynamic Athletic Movement 3 Sets 8 Medicine Ball Punches R/L L-Sit Conditioning "Ivy" 15 Minutes AMRAP 1 Power Clean + Hang Squat Clean 9…

Warmup Speed Ladder Power 2-2-2-2-2 Snatch Strength 5-5-5 Romanian Deadlift Conditioning 100 Kettlebell Snatches