OLYCON

1. WARM UP
A. SMFR
- Foam Roll: Lats
- T-Ball: Pecs
- Couch Stretch
B. Dynamic Warm Up
- Barbell Turkish Get Up, 1RM each side
2. SKILL & DRILL
A. 2-3 Rounds
- 1 Arm KB Overhead Squat, 10 reps/side
- Ring Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B. 2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5 reps each x 3 sec hold or 20-30 sec repeating
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th: Overhead Squat, 7x1
- Th/F: Bench Press, 5x5
4. WOD
9-6-3 reps for time:
- Snatch Pulls
- Hang Squat Snatch
- Snatch Balance