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 5 Cycle #5

Power Snatch
Week 1: Work at 75% of your 1RM Snatch for 4 Sets of 2 Reps (4×2)
Week 2: Work at 80% of your 1RM Snatch for 3 Sets of 2 Reps (3×2)
Week 3: Work at 85% of your 1RM Snatch for 3 Sets of 1 Rep (3×1)
Week 4: Work to 90% of your 1RM Snatch for 1 Set of 1 Rep (1×1) or a discretionary max (1 Rep Max)

Back Squat
Week 1: Work at 70% of your 1RM Back Squat for 4 Sets of 5 Reps (4×5)
Week 2: Work at 75% of your 1RM Back Squat for 4 Sets of 3 Reps (4×3)
Week 3: Work at 80% of your 1RM Back Squat for 3 Sets of 3 Reps (3×3)
Week 4: Work to 85% of your 1RM Back Squat for a 3RM or a discretionary 3RM

Day 4 Cycle #5

Power Clean + Hang Clean
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 1 Rep (4×1)
*Instructions: Lower the bar to the Power Position & hinge at the hip, back to the knee (5 sec eccentric)
Pause for 1 sec isometric hold, then perform a Hang Clean.
Target 10lbs increase / week if work sets are above 240lbs 

Target 5lbs increase / week if work sets are below 240lbs

Box Squat
Work at 80% of your 1RM Back Squat for 4 Sets of 3 Reps (4×3)
*Decend at a measured pace and anticipate the box. Touch down and explode back up (Touch and Go)
Target 20lbs increase / week if work sets are above 330lbs
Target 10lbs increase / week if work sets are below 330lbs

Clean High Pull
Work at 90% of your 1RM Clean & Jerk for 4 Sets of 3 Reps (4×3)
*Pull to belly button, drop and readjust grip with each rep
Target 10lbs increase / week if work sets are above 285lbs
Target 5lbs increase / week if work sets are below 285lbs

Day 3 Cycle #5

Snatch
Week 1: Work at 80% of your 1RM Snatch for 8 Sets of 1 Rep (8×1)
Week 2: Work at 85% of your 1RM Snatch for 6 Sets of 1 Rep (6×1)
Week 3: Work at 89% of your 1RM Snatch for 5 Sets of 1 Rep (5×1)
Week 4: Work to 93% of your 1RM Snatch for 3 Sets of 1 Rep (3×1) or a discretionary max (1Rep Max)

Behind The Neck Split Jerk
Week 1: Work at 80% of your 1RM Clean & Jerk for 4 Sets of 2 Reps (4×2)
Week 2: Work at 85% of your 1RM Clean & Jerk for 3 Sets of 2 Reps (3×2)
Week 3: Work at 90% of your 1RM Clean & Jerk for 3 Sets of 1 Rep (3×1)
Week 4: Work to 93% of your 1RM Clean & Jerk for 1 Set of 1 Rep (1×1) or a discretionary max (1Rep Max)

Front Squat
Work at 80% of your 1RM Front Squat for 4 Sets of 2 Reps (4×2)
Target 10lbs increase / week if work sets are above 285lbs 
Target 5lbs increase / week if work sets are below 285lbs

Day 2 Cycle #5

High Hang Clean
Week 1: Work at 75% of your 1RM Clean & Jerk for 5 Sets of 1 Rep (5×1)
Week 2: Work at 80% of your 1RM Clean & Jerk for 4 Sets of 1 Rep (4×1)
Week 3: Work at 85% of your 1RM Clean & Jerk for 3 Sets of 1 Rep (3×1)
Week 4: Work to 90% of your 1RM Clean & Jerk for 1 Set of 1 Rep (1×1) or discretionary max (1 Rep Max)

Snatch Grip High Pull + 2 Low Hang High Pulls
Work at 75% of your 1RM Snatch for 4 Sets of 1 Snatch Grip High Pull and 2 Low Hang High Pulls (4×1+2)
Target 10lbs increase / week if work sets are above 220lbs 
Target 5lbs increase / week if work sets are below 220lbs
*Do not remove tension until set is complete