Mobility Warm Up:

 

 

January Programming:

 

Strength

Barbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5-5-5-5-5 add weiht each set to failure
C) Push Press 5x3x90% 5RM
D) Jerk 5x3x80%

Tech:A+B Drop Snatch.
C+D: 4 rounds for quality

Hang snatch + OHS+Drop snatch (50-70%snatch)

MetCon:

21-15-9
Hang power snatch
Pull ups

A) 20/15 kg (ask coach for scaling options)- Jumping Pull ups
B) 30/20 kg- Pull ups
C) 42.5/30 kg- C2B pull ups

D) 60/40kg- C2B Pull Ups