Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat
*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat
D.
Four sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
A.
In 16 minutes, establish a 3-RM Muscle Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + 2 Split Jerks x 1 rep
*Sets 1-3 = @ 65-70% of Split Jerk 1-RM
*Sets 4-5 = @ 70-75% of Split Jerk 1-RM
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 95-110% of your 1-RM Snatch
D.
Two sets of:
Banded March x 3 minutes
Friday (Session Three)
A.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean + Clean & Jerk
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 75%
D.
One Set Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete