Monday January 23

A. Block power snatch – technique first, weight later
B. DL week 3 – only perfect reps
C. 3 rounds for max reps: 30 sec TTB + 30 sec KB swings + 30 sec boxjumps, rest 90 sec

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Monday January 16

Sorry, gang, no 5am today

Dynamic/mobility warm-up

A1.  Bench 3 x 3
A2.  HPC 3 x 3, rest 3 min  *moderate load, maximum speed
B.  4 rounds for times: 5 unbroken HPC & jerk + 10 plyo pushups + 15 TTB, one beginning every 3 min, active rest