Strength

i) Deadlift 10 @ 50%, 10 @ 60%, 10 @ 70%

ii) Superset 3 Sets of:

10 Good Mornings (Ascending)

15 Reverse Hypers

20 DB Shrugs (Ascending)

Accessory (Core)

EMOTM 8 Minutes of:

20s Hanging Leg Bicycle

MetCon

i) 5 Rounds of:

5 Burpees

3 x 25′ Shuttle Sprints

5 Burpees

3 x 25′ Shuttle Sprints

-2 Minutes Rest-

ii) 5 Rounds of:

5 Calories AB

10 Tuck Jumps

5 Calories AB

10 Tuck Jumps

-2 Minutes Rest-

iii) 5 Rounds of:

60s MAX REPS Rope Climbs

-2 Minutes Rest-

*Score = Slowest Round/Lowest Amount Of Climbs*

Lift

TnG Power Clean 2-2-2-2-2 (Ascending)

MetCon

“Helen Wannabe”

3 Rounds For Time of:

500m Row

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

8 CTB Pullups

Strength

Back Squat 10 @ 50%, 10 @ 60%, 10 @ 70%

MetCon

For Time

21 Hang Power Snatch (65/95#)

50 Double Unders

15 Hang Power Snatch (65/95#)

50 Double Unders

9 Hang Power Snatch (65/95#)

50 Double Unders

15 OH Squats (65/95#)

30 Double Unders

12 OH Squats (65/95#)

30 Double Unders

9 OH Squats (65/95#)

30 Double Unders

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)

---

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

► Focus On Specific Positions (ie. Hip Contact)

► If Mechanics Break Down, DO NOT Increase Weight