Lift

Hang Power Clean 5-5-3-3 (Ascending)

MetCon

On Every 5th Minute For 4 Sets Perform:

500m Row SPRINT

Accessory

Partner 30′ Shuttle Sprints – Coach Led

Strength

Back Squat 10 @ 55%, 10 @ 65%, 10 @ 75%

MetCon

21-15-9 For Time of:

OH Squats (75/115#)

Ring Dips

DBL DB/KB Deadlift (50/70#)

REPEAT OF THE LAST 2 WEEKS!!!

► 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

Close Grip Bench Press 20-15-10-5 (Ascending)

MetCon

20 Minute AMRAP of:

4 SA Alternating DB Snatch (50/70#)

6 T2B

24 Double Unders

Strength

i) TnG Push Press 10-10-10 (Ascending)

ii) Superset 3 Sets of:

12 T-Raises

12 Seated Bent Over Flies

Plyometrics

“Aumell Drill”

-8 Sets

-60s Between Sets

Gymnastics

EMOTM 8 Minutes of:

Odd: 12 Pistol Squats (Speed)

Even: 30′ Handstand Walk/20s HSW Practice