Monday

Part A
1 RFQ
4 x 3 Snatch Balance @ light/moderate
4 x 3 Heaving Snatch Balance @ moderate/heavy
* Speed under is the focus, and make sure you are catching below parallel
* Video some for me to see
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 8:00
2 High Hang Squat Snatch @ 70 - 80%
* Focus on getting back under the bar with SPEED - use Part A to prime your body for this

Part C
Snatch Panda Pull, rest 2:00
4 x 3 @ 90 - 100%
* Again, focus on creating a powerful and QUICK change of direction once you have reached full extension

Tuesday

Wednesday

Part A
E2M for 10:00
8 Overhead Squat @ 65 - 75%
* Lots of rest so go on the heavy side
* OHS to be taken from the ground
* Only complete if you are NOT following the Athlete Program

Part B
Squat Clean from the Blocks, rest 1:30
6 x 3 @ 75 - 85%
* Not TnG reps - make sure each new rep is set up with intention

Part C
Clean Slow Pull, rest 2:00
6 x 2 @ 100 - 110%
* Remember - each rep should take NO LESS than 10 seconds to complete - be diligent here - use a timer to ensure you're not faster

Thursday

Friday

Part A
E2M for 10:00
8 Front Squat @ 50 - 60%
* Not crazy heavy but focus on control into the bottom of the Squat

Part B
1:00 On 1:00 Off for 9:00
ME Power Clean @ 80%
* Aim for quality reps throughout
* Only complete if you are NOT following the Athlete Program

Part C
Push Press, rest 2:00
5 x 5 @ 75 - 85%
* Increase the weight as you go - lots of rest so use it

Saturday

Part A
Tall Jerk, rest 1:30
5 x 5 @ light
* Focus on your speed back under the Bar

Part B
EMOM until failure
1 Split Jerk @ 75%, add roughly 2.5% each minute
* Only complete if you are NOT following the Athlete Program

Part C
E90S for 9:00
2 TnG Power Snatch + 1 TnG Squat Snatch @ 65 - 75%
* Don't go crazy heavy here - focus on your footwork