Strength

Front Squat 3×10 @ 65%

MetCon

4 Rounds For MAX Reps of:

30s Pullups

60s Thrusters (55/75#)

90s Burpees

120s Calories Assault Bike

LAST WEEK OF OUR OLYMPIC LIFTING CYCLE!!!

► Athlete Choice Warmup So Be Prepared!!!

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Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar): 

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)

iv) Clean & Jerk 2-2-1-1-1 (Ascending)

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

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► Record Weights (Every Week Will Be The Same Progression)

► Focus On Specific Positions (ie. Hip Contact)

► If Mechanics Break Down, DO NOT Increase Weight

Strength (Muscular Endurance)

4 Sets of:

30s MAX REPS Push Press (75/115#)

90s Rest

MetCon

i) 15 Minute AMRAP of:

80 Double Unders

50 Alternating SA DB Hang Clean & Jerk (35/50#)

20 Lateral Burpee Over DB

ii) For Time:

100 Weighted SA DB Step Ups (W: 35/20 M: 50#/24″)

Lift

4 Sets (Ascending Weight) of:

TnG Snatch Grip DL (3) + TnG Snatch (3) + OH Squat (3)

Gymnastics

i) EMOTM 7 Minutes of:

2-5 RMU/20-30s RMU Drills

ii) EMOTM 7 Minutes of:

2-5 Strict HSPU/20-30s Strict HSPU Drills

MetCon

3 Rounds For Time of:

800m Run

42 Wall Balls (W:14/9 M: 20#/10′)

8 Deadlifts (225/315#)

[40 Minute Time Cap]