Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)
Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
In 20 minutes, establish a 1-RM Snatch
C.
In 20 minutes, establish a 1-RM Back Squat
D.
Three sets of:
Chinese Row x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-2 @ 75%
*Set 3 @ 80%
*Sets 4-6 @ 85%
B.
In 18 minutes, establish a 1-RM Power Clean + Power Jerk
C.
In 18 minutes, establish a 1-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
In 20 minutes, establish a 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (6 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 80%
*Sets 3-4 – 1 rep @ 85%
*Sets 5-6 – 2 reps @ 80%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 3 reps @ 90-95% of your 3-RM Bench Press