Strength

Front Squat 3×10 @ 60%

MetCon

3 Rounds For Time of:

15 HSPU

12 Squat Cleans (105/155#)

9 Bar Facing Burpees

REPEAT OF LAST WEEK!!!

► Athlete Choice Warmup So Be Prepared!!!

---

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

Strength

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

MetCon

For Time:

75 Calories SE

60 SA DB Chest Press – R (35/50#)

45 T2B

60 SA DB Chest Press – L (35/50#)

75 Calories SE

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*