Monday

Part A
E90S for 15:00 (10 Sets)
Int 1 - 5) 5 Tempo Overhead Squat @ 70 - 75%
Int 6 - 10) 3 Tempo Overhead Squat @ 75 - 85%
* Tempo = 2120
* Make sure there is a Pause at the bottom of each rep
* Only complete if you are NOT following the Athlete Program

Part B
E2M for 10:00 (5 Sets)
3 Power Snatch @ 70 - 80%
* NOT TnG Reps

Part C
E90S for 12:00 (8 Sets)
2 Hang Power Clean @ 75 - 85%
* Focus on your footwork, solid catch, no stepping about

Tuesday

Wednesday

Part A
EMOM 10:00
3 Strict Press @ 75 - 85%
* Focus on keeping your ribcage locked down
* If you're following both Weightlifting and Muscle Endurance Specialties complete 6 reps each minute

Part B
- 0:00 - 8:00 -
Build to about 85 - 90% of your 1RM Power Clean + Push Jerk
- 8:00 - 18:00 -
E2M for 10:00 (5 Sets)
2 Power Clean + Push Jerk @ 80% of today's heavy Single
* The doubles are NOT TnG reps
* Only complete if you are NOT following the Athlete Program

Part C
Clean Pull, rest 2:00
5 x 3 @ 100 - 110%

Thursday

Friday

Part A
Squat Clean Ladder!
2 REFT
5 Squat Clean @ 100/65kg
4 Squat Clean @ 110/72.5kg
3 Squat Clean @ 120/80kg
2 Squat Clean @ 130/87.5kg
1 Squat Clean @ 140/95kg
5:00 Rest
* Adjust the weights so the final Bar is approx 90 - 95% of your 1RM if these loads are not there yet - for each bar prior take 10kg off for guys and 7.5kg off for the ladies
* Only 3 failed attempts per round. If you fail before the last Bar, rest 5:00 and go for the second round
* Only complete if you are NOT following the Athlete Program

Part B
E2M for 12:00 (6 Sets)
2 Split Jerk @ 75 - 85%
* Focus on a steady catch

Part C
Snatch Pull, rest 2:00
5 x 2 @ 100 - 110%
* Focus on creating vertical extension from the third pull

Saturday

Part A
10 - 9 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Bench Press
- After Each Set -
1:00 Rest
* Increase the weight each set to find today's heavy single
* If you're following both the Weightlifting and Muscle Endurance Programs complete as written in the ME
* Only complete if you are NOT following the Athlete Program

Part B
E2M for 10:00
6 Pause Front Squat @ 70 - 80%
* Pause for 2 seconds in the bottom of each rep

Part C
Squat Pause Snatch, rest 1:30
6 x 3 @ 65 - 75%
* Keep things on the lighter side and focus on the Pause in the Catch