WO #1
Snatch (blocks at mid-thigh) 3×3/
Clean (blocks at mid-thigh)+Hang Clean 3x(1+1)/
Snatch Balance 1/ 1/ 1/
Muscle Snatch 3×8/
WO#2
Under 5 years of experience:
Bench Press 10×10/75%
Bent Over Row 10×10/75%
Over 5 years of experience:
Bench Press 10×5/75%
Bent Over Row 10×5/75%

Arms:
DB Rotational Curl 5×10/
BB Skull Crusher (on floor) 5×10/

WO #1
800m Run
600m Run
400m Run
200m Run
100m Run
Take full recovery between runs.
WO #2
AQAP:
100 Pull-up
50 Burpee
100 Push-up
50 GH Sit-up

Soccer Off-Season

Junior/Senior:
Power Clean 10×3/on the minute

Freshman/Sophomore:
Clean Pull 5×3/on the minute
Hang Power Clean 5×3/on the minute

Team:
Split Squat 3x10ea/
Lateral Squat 3x10ea/
Transverse Lunge 3x10ea/

5 Rounds of:
3-Cone Triangle Drill 3xea Direction
15 Burpees
10 Get-ups