BarBell WOD Warm Up, Movement Prep and Static Stretch

Dynamic Warm Up: 2 Sets, 10 Yrds Each
Knee Pulls, Toe Pulls, Quad Pulls, Scissor Kicks, Lateral Lunge, Scorpion

Movement Prep:
Mini Band Glute Activation Circuit – 1×10
Band Assisted Hip Flexor – Stretch 60 Sec Each Leg
Band Pull Apart – 3 x 10

Static Stretch: Stretch and hold 60 Sec
Hamstrings, Hip Flexors, Priiformis, Quadriceps, Tris, Groin, Chest

MUST HAVE MADE 4/5 ATTEMPTS ON EACH LIFT SUCCESSFULLY EACH WEEK TO
INCREASE THE WEIGHT THE FOLLOWING WEEK

Day 1 Cycle #8

Snatch Grip Deadlift + Low Hang Snatch
Work at 70% of your 1RM Snatch for 5 Sets of 1 Snatch Grip Deadlift and 1 Low Hang Snatch (5×1+1)
*Snatch Grip Deadlift to the Power Position, then lower the bar to mid shin and Low Hang Snatch
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs

Back Squat
Work at 65% of your 1RM Back Squat for 3 Sets of 8 Reps (3×8)
Target 20lbs increase / week if work sets are above 330lbs
Target 10lbs increase / week if work sets are below 330lbs

Push Press
Work at 55% of your 1RM Clean & Jerk for 4 Sets of 3 Reps (4×3)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs

Day 2 Cycle #8

High Hang Clean
A) Work to 85% of your 1RM Clean & Jerk for a single (1×1)
B) Decrease weight for Drop Sets of 2 Sets of 2 Reps (2×2)
*For Drop Sets 2×2, decrease weight by 20lbs if A) is above 240lbs and by 10lbs if below 240lbs 
*Clean Deadlift to the Power Position, then perform a High Hang Clean
Target 10lbs increase / week if work sets are above 240lbs
Target 5lbs increase / week if work sets are below 240lbs

Front Squat
Work at 75% of your 1RM Front Squat for 4 Sets of 2 Reps (4×2)
Target 20lbs increase / week if work sets are above 285lbs 
Target 10lbs increase / week if work sets are below 285lbs

Snatch Grip Deficit Deadlift
Work at 90% of your 1RM Snatch for 4 Sets of 3 Reps (4×3)
* Work from a 3 inch deficit
Target 20lbs increase / week if work sets are above 220lbs
Target 10lbs increase / week if work sets are below 220lbs

Day 3 Cycle #8

Snatch from the Blocks
Work at 75% of your 1RM Snatch for 5 Sets of 2 Reps (5×2)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs 

Clean
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 3 Reps (4×3)
Target 10lbs increase / week if work sets are above 240lbs
Target 5lbs increase / week if work sets are below 240lbs 

Back Squat
Work at 75% of your 1RM Back Squat for 5 Sets of 3 Reps (5×3)
Target 10lbs increase / week if work sets are above 330lbs
Target 5lbs increase / week if work sets are below 330lbs 

Day 4 Cycle #8

Plyometric Snatch
Work at 60% of your 1RM Snatch for 5 Sets of 2 Reps (5×2)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs
*For an example of a Plyometric Snatch, please view this video.

Front Squat + Jerk
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 1 Front Squat and 2 Jerks (4×1+2)
Target 10lbs increase / week if work sets are above 240lbs 
Target 5lbs  increase / week if work sets are below 240lbs
*Front Squat + Jerk: Is supposed to be whatever Jerk you typically do, if you do a Split Jerk normally then perform a split otherwise a power or squat jerk works as well.

Pause Back Squat
Work at 55% of your 1RM Back Squat for 5 Sets of 2 Reps (5×2)
Target 20lbs increase / week if work sets are above 330lbs
Target 10lbs increase / week if work sets are below 330lbs
*Hold at the bottom of the squat for a 1 second pause 
*Be as explosive as possible out of the bottom position