Lift

i) EMOTM 12 Minutes of:

3 High Hang Snatch

ii) EMOTM 6 Minutes of:

5 SPEED Snatch Drops

Odd Objects

i) For Time:

400m Farmer Carry (2×35#/2×50#)

ii) 5 Sets of:

30s MAX Tire Flips

-60s Rest-

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MetCon

Part A (Running Intervals – Front)

On Every 3rd Minute For 18 Minutes Perform:

Sprint 150m

Part B (Back)

3 Rounds For Time of:

50 Wall Balls (W; 14/9 M: 20#/10′)

10 Clean & Jerks (95/135#)

ADDITIONAL 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

i) 4 Sets of:

30s MAX REPS Strict Press (55/75#)

90s Rest

ii) 4 Sets of:

30s MAX REPS Lateral Raise (Athlete Choice)

90s Rest

MetCon

22 Minute AMRAP of:

200m Run

9 T2B

6 Pistol Squats

3 Wall Walks

Plyometrics

i) Ladder Drills + Directional Change Sprints – Coach Led

ii) Superset 4 Sets of:

5 Depth Tuck Jumps

5 Depth Broad Jumps

5 Depth Broad Tuck Jumps

v) MAX Distance Broad Jump 5×1

vi) MAX Distance Single Leg Broad Jumps 3×1 (Per Leg)

MetCon

5 Minute AMRAP of:

MAX Reps Double Unders

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