Monday

Part A
E90S for 15:00 (10 Sets)
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 TnG Power Clean + 1 Front Squat
* Increase the weight each set - finish heavy
* Only complete if you are NOT following the Athlete Program

Part B
Squat Snatch from the Blocks, rest 1:30
6 x 2 @ 75 - 85%
* * Set the block sup just above the knee

Part C
Push Press, rest 1:30
5 x 10 @ 60 - 65%
* Increase the weight each set but keep each set as consistent as possible

Tuesday

Wednesday

Part A
6 RFQ
3 Snatch Grip Push Jerk + 3 Overhead Squat
1:30 Rest
* Increase the load as you go - no fails today
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 10:00
1 Power Clean
* No percentages to follow today, just build to a heavy single

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

Thursday

Friday

Part A
Back Squat, rest 1:30
2 x 6 @ 65 - 75%
2 x 4 @ 75 - 85%
2 x 2 @ 85 - 95%
* Increase each set

Part B
E2M for 10:00
2 Power Clean @ 80%+
* NOT TnG reps

Part C
Snatch Pull, rest 1:30
5 x 2 @ 100 - 110%
* Focus on creating vertical momentum NOT a hip thrust
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
EMOM 10:00
1 Power Snatch + 1 Hang Power Snatch @ 70 - 80%
* Only complete if you are NOT following the Athlete Program

Part B
Squat Clean, rest 1:30
2 x 3 @ 70 - 75%
2 x 2 @ 75 - 80%
2 x 1 @ 80%+
* No fails today - build to a clean single

Part C
Split Jerk, rest 1:30
6 x 1 @ 85%+
* Increase the weight - no fails and focus on your footwork