Monday

Part A
Pause Back Squat, rest as needed
3 x 3 @ 75%+
* Pause at parallel on the way back up for 3 seconds before finishing the rep
* Be strict on the parallel and on the 3 seconds (watch the clock if you need to)
* Add weight if and when you can
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 10:00
1 Squat Snatch @ 85%+
* Increase the weight as you go, aim to finish heavy

Part C
Snatch Slow Pull, rest 2:00
5 x 2 @ 100 - 110%
* Each rep should take no less than 10 seconds to complete

Tuesday

Wednesday

Part A
- 6 - 4 - 2 - 4 - 6
Front Squat
* Start around 75% and then pyramid the weight to match the reps. Do NOT fail any reps
* Only complete if you are NOT following the Athlete Program

Part B
E90S for 15:00
Min 1 - 3) 3 Power Clean @ 75 - 80%
Min 4 - 6) 2 Power Clean @ 80 - 85%
Min 7 - 10) 1 Power Clean @ 85%+
* Finish heavy

Part C
Pause Split Jerk, rest 1:30
5 x 2 @ 75 - 85%
* Don't be afraid to fail
* Pause for 2 seconds in the catch

Thursday

Friday

Part A
EMOM 6:00
5 Sotts Press @ light
* Focus on rotating your elbows forward before you push

Part B
12:00 to Establish 1RM Complex
1 Snatch Lift Off + 1 Power Snatch + 1 Hang Power Snatch
* Snatch Lift Off = Lift bar from the ground to below the knee, back to the ground to reset for the Power Snatch

Part C
Strict Press, rest as needed
3 x 5 Strict Press @80%
* The goal is all sets @ 80% but drop down if you need, do NOT go above 80%
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
5 RFQ
8 Bench Press @ 70 - 80%
1:30 Rest
* Move immediately from the Bench to the clapping Push Up

Part B
Tempo Overhead Squat, rest 1:30
6 x 5 @ 70 - 80%
* Tempo = 31X1
* No fails today

Part C
EMOM 9:00
Min 1 - 3) 2 TnG Power Clean + 1 Push Jerk
Min 4- 6) 1 Power Clean + 2 TnG Push Jerk
Min 7 - 9) 1 Power Clean & Push Jerk
* Start around 75% and add weight as you can
* The last 3 minutes are single reps, go nice and heavy if you’re feeling up to it
* Only complete if you are NOT following the Athlete Program