Monday

Part A
TnG Deadlift, rest as needed
4 x 3 @ 85%+
* Start @ 85% and then add or remove weight as needed. Try and stay above 85% though
* Only complete if you are NOT following the Athlete Program

Part B
10:00 To Establish
1 RM Muscle Snatch
* Keep it strict

Part C
5 RFQ
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch @ 70 - 80%
1:30 Rest
* Increase the weight each set

Tuesday

Wednesday

Part A
Front Squat, rest as needed
3 x 3 @ 90%+
* First set @ 90%, then add or remove weight as required
* No missed reps, make it intense
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 10:00
1 Squat Clean @ 80 - 90%
* Keep on the heavy side but no fails - increase and decrease the weight as needed

Part C
BTN Snatch Grip Push Press, rest 1:30
5 x 5 @ moderate/heavy

Thursday

Friday

Part B
10:00 To Establish
3 RM TnG Power Clean
* MUST be TnG reps

Part A
Pause Back Squat, rest as needed
4 x 2 @ heavier than last week
* Pause at parallel on the way up for 3 seconds before finishing the rep
* Only complete if you are NOT following the Athlete Program

Part C
E30S for 6:00
1 Squat Snatch from the Blocks @ 75 - 80*
* Set the Bar up just below the Knee
* Keep it light and focus on your footwork

Saturday

Part A
E90S for 9:00
5 Overhead Squat @ 75 - 80%
* No fails today - this should be totally manageable - deload week this week

Part B
EMOM 10:00
Min 1 - 5) 3 Pause Push Jerk @ 75 - 80%
Min 6 - 10) 3 Pause Split Jerk @ 70 - 75%
* Pause for 2 seconds in the catch of each rep

Part C
Clean Pull, rest 1:30
6 x 2 @ 100 - 110%
* Focus on creating vertical momentum from your Third Pull
* Only complete if you are NOT following the Athlete Program