Monday

Part A
E2M for 16:00 (8 Sets)
1 Power Clean + 1 Front Squat + 1 TnG Power Clean + 1 Push Jerk + 1 TnG Power Clean + 1 Split Jerk
* Aim to find the heaviest load for the complex by set 6 then hold onto that load for the final 2 sets
* These are separate movements so you CAN NOT Squat Clean the Power Clean and Front Squat together...
* Only complete if you are NOT following the Athlete Program

Part B
Muscle Clean, rest 1:30
5 x 5 @ moderate
* Increase the weight each set, must be TnG reps - use this to get comfortable turning over with speed before the Power Cleans

Part C
E2M for 16:00
1 Power Clean & Push Jerk @ 80%+
* Warm up to 80% before you start your timer, increase the weight each set if you can - NO fails today

Tuesday

Wednesday

Part A
E2M for 12:00
6 Front Squat @ 72.5 – 77.5%
* Make sure you’re lifting heavier than three weeks ago
* Only complete if you are NOT following the Athlete Program

Part B
E90S for 12:00 (8 Sets)
2 Squat Snatch from the Blocks @ 75 - 85%
* Keep the percentages under 85% and NAIL your tension from the Blocks and your footwork
* Set the Bar/Blocks up so it sits just below the Knee

Part C
Snatch SLOW Pull, rest 2:00
4 x 2 @ 100 - 110%
* Go heavy and SLOW - each rep should take no less than 10 seconds to complete

Thursday

Friday

Part A
E90S for 15:00 (10 Sets)
3 Hang Power Clean + 2 Push Jerk @ 75 - 80%
* Lots of reps - aim to stay as consistent as you can across all sets
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 10:00
3 TnG Power Snatch @ 70 - 80%
* Must be TnG - the goal here is moderate/heavy BB Cycling Endurance so aim to stick with the same weight throughout

Part C
- 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 -
Snatch Grip Push Press
Rest roughly 1:30 between each set
* Increase the weight as you go and aim to finish close to a 1RM

Saturday

Part A
1 RFT (20:00 Cap)
10m Front Rack Lunge Walk @ AHAP
1:00 Rest
20m Front Rack Lunge Walk @ AHAP
1:30 Rest
30m Front Rack Lunge Walk @ AHAP
2:00 Rest
40m Front Rack Lunge Walk @ AHAP
* Only complete if you are NOT following the Athlete Program

Part B
E2M for 12:00 (6 Sets)
2 Hang Squat Clean @ 75 - 85%
* Increase the weight each set, focus on getting as much extension as you can out of each rep then boosting back under the bar as quickly as you can

Part C
Split Jerk, rest 1:30
2 x 4 @ 65 - 70%
2 x 3 @ 70 - 75%
2 x 2 @ 75 - 80%
2 x 1 @ 80%+
* Focus on your footwork and catching without stumbling!