Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70-75%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps
*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat
E.
One Set Tabata of:
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
Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause in catch x 1 rep
*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean with a 2 second pause in catch x 1 rep
*Sets 1-4 = @ 65%
*Sets 5-8 = @ 75%
C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
D.
Every 3 minutes, for 12 minutes (4 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press 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 + Front Squat + Jerk x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch + Overhead Squat x 1 rep
*Sets 1-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with 4 second lowering phase x 5 reps @ 65-70%
E.
One Set Tabata of:
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