Ben Plotnicki

Sunshine State Prep
A. Front Squats; 1 x 3 @75%, 1 x 2 @80%, 2 x 1@85%, 2 x 1 @90%, rest 2-4 min

Sunshine State Prep
A. Power Snatch; 1 x 2 @80%, 3 x 1 @85%, rest 2 min
B. Snatch High Pull (from low block); 3 x 3 @75%, rest 90 sec
C. Drop Snatch; 1 x 3 @65%, 1 x 3 @70%, 1 x 2 @75%, 2 x 1 @80%, rest 2 min
D. Abs x 100 reps

Sunshine State Prep
A. C&J; 1 x 2+1 @80%, 4 x 1+1 @85%, rest 2-4 min
B. RDL; 3 x 3 @100%, rest 2 min
C. Back Squat; 1 x 5 @75%, 1 x 3 @80%, 2 x 2@85%, rest 2 min

Sunshine State Prep
A. Power Clean + Power Jerk; 1 x 2+2 @80%, 3 x 2+1 @85%, rest 2-4 min
B. Clean High Pull (from low block); 3 x 3 @75%, rest 90 sec
C. Push Press; 4 x 3 @ heaviest load possible, rest 30 sec

Conditioning/I Can Prep
4 RFT
20 Dubz
15 Box Jump (24″/20″)
10 DB Push Press (55/35)

sunshine state prep
A. Back Squat; 1 x 4 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%, rest 2-3 min
B. RDL; 1 x 4 @ 90%, 1 x 3 @95%, 1 x 3 @ 95%, rest 2-3 min

sunshine state prep
A. Snatch; 6 x 2 @ 80%, rest 3 min
B. Snatch Balance; 1 x 3 @ 65%, 1 x 3 @ 70%, 1 x 2 @ 75%, 1 x 2 @ 80%, rest 2 min

after bash
Weighted Pull Ups
6 x 3 (heavy)

sunshine state prep
A. Power Clean; 4 x 2 @ 80%, rest 2 min
B. Rack Jerk, 4 x 3 @ 80%, rest 2 min
percentage is off of heaviest full clean & jerk
C. Front Squat; 1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%, rest 2-3 min