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)

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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

TnG Push Press 8-8-8-8 (Ascending)

*After Each Set Perform 12 Plate FULL Front Raises*

MetCon

12 Bar Facing Burpees For Time (90s Cap – ALL OUT!!!)

-Rest 2 Minutes-

MAX Unbroken Reps HSPU (90s Cap – ALL OUT!!!)

-Rest 2 Minutes-

21-15-9 of:

Bar Facing Burpees

Handstand Pushups

*Score = Time/Reps/Time, Respectively*

For The Next 4 Weeks, Saturday’s Class Will Be A TWO HOUR Olympic Lifting Session!!!

► Beginner/Intermediate/Advanced Athletes Welcome

► Learn/Tune Up/Test ALL Olympic Lifts

► 4-Week Program Progressions

#letsgo #yuuppp #gains #beastmode

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Saturday Olympic Lifting Is Full!!!

We will be opening up more slots at that time for OUTDOOR OLYMPIC LIFTING for anyone who wants to come but missed out on signing up early… Weather permitting obviously, but it looks like it’s going to be nice out!

See Zen Planner For Schedule Updates!!!

Lift (Technique)

EMOTM 8 Minutes of:

High Hang Power Snatch (2) + Snatch Balance (2)

MetCon

5 Rounds For Time of:

400m Run

21 Box Overs (20/24″)

15 V-Ups

9 Pullups