1) Power Snatch 4×2@80% of Best 2RM
2) Push Press 3×8@80%of 8RM
3) Back Squat 3×8@80% of 8RM
4) Snatch Grip Deadlift 3×8@80% of 8RM
5) TYI’s 3×12 (On stability ball or incline bench)
Mixed Modal
15-10-5-5-10-15
Kb snatches @53/35
Toes to bar
Burpees
Session 1
Clean and Jerks 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%, 1×3@80+%
Session 2
5 rounds not for time:
Run 400 meters
GHD x15
TGU x5
Clean and Jerk
1×3@60%
1×3@65%
1×3@70%
1×3@75%
1×3@80%
1×3@80+%
*only attempt the 80+% if you have ZERO misses
1) Weightlifting Wednesday
2) Front Squat 3×8@80% of 8RM
3) Weighted Dips 3×8.
4) Weighted Hypers 3×8.
5) Weighted sit-up 3×8.
1) Clean + Jerk (1+2) 4@80% of best max
2) Clean Grip Deadlift 3×8@80% of 8RM
3) Press in Split 3×8@80% of 8RM
4) Bent Over Row 3×10
5) Goblet Lunge Jumps 5×10 each leg
1) Snatch High Pull + Snatch (2+1) 4@80% of best max
2) Clean High Pull + Power Clean (2+1) 4@80% of best max
3) Back Squat 3×8@80% of 8RM
4) Snatch Grip Push Press Behind the Neck 3×8@80%of 8RM
5) GHD Raises 5×10
Session 1
Mixed Modal
12 minute AMRAP
30 double unders
20 sit ups
10 goblet squats @53/35
Session 2
Weightlifting
Hang power snatches 2×3@50% 2×3@55% 1×3@60%
Strength
Front squat 3×5@60%
Conditioning
Air assault: 2 rounds of tabatas for calories. Rest 8 minutes between tabatas
Mixed Modal
12 minute AMRAP
30 double unders
20 sit ups
10 goblet squats @53/35
1) Power Clean + Jerk 3RM find max then 4@90%
2) Over head Squat 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets
3) Front Squat 4×8@90% of 8RM from Day 3
4a) Lat Pulldowns 5×10
4b) DB bench press 5×10
4c) Swiss ball Hamstring Curls 5×10