Monday

Part A
Back Squat, rest 1:30
1 x 5 @ 70 - 80%
1 x 3 @ 80 - 85%
1 x 1 @ 85 - 90%
1 x 5 @ 77.5 - 82.5%
1 x 3 @ 82.5 - 87.5%
1 x 1 @ 87.5 - 92.5%
* No fails today - focus on excellent mechanics
* Only complete if you are NOT following the Athlete Program

Part B
E90S for 9:00
1 High Hang Power Snatch + 2 Hang Power Snatch + 3 TnG Power Snatch @ 65 - 75%
* The High Hang PS will determine the load for the whole complex - increase the weight each set if you can

Part C
Jerk, rest 1:30
6 x 2 @ 80 - 90%
* Any style Jerk from the Front Rack
* These don't need to be TnG so you're able to reset at the Front Rack

Tuesday

Wednesday

Part A
1 RFR
- 2 Rounds -
ME UB Strict Press @ 75%
0:30 Rest
ME UB Strict Press @ 75%
2:00 Rest
- Then 2 Rounds -
ME UB Push Press @ 75%
0:30 Rest
ME UB Push Press @ 75%
* Each set must be to failure!
* Scoring = total number of Strict Press and Total number of Push Press - note each individual set
* Only complete if you are NOT following the Athlete Program

Part B
E45S for 9:00
2 Squat Clean from the blocks @ 70 - 80%
* Keep it on the lighter side and focus on excellent movement
* Set Bar up just above the Knee

Part C
Clean Pull, rest 1:30
5 x 5 @ 100 - 110%
* Focus on vertical extension and keeping the bar close to the body

Thursday

Friday

Part A
Tall Split Jerk, rest 1:30
6 x 5 @ light
* Focus on your speed back under the bar and tidy footwork

Part B
E2M for 10:00
Int 1) 5 TnG Power Clean + 5 Front Squat + 5 Push Jerk
Int 2) 4 TnG Power Clean + 4 Front Squat + 4 Push Jerk
Int 3) 3 TnG Power Clean + 3 Front Squat + 3 Push Jerk
Int 4) 2 TnG Power Clean + 2 Front Squat + 2 Push Jerk
Int 5) 1 Power Clean + 1 Front Squat + 1 Push Jerk
* Increase the weight each set - aim to find the max load for each set
* Only complete if you are NOT following the Athlete Program

Part C
E30S until 15 reps
1 Power Snatch from the Blocks @ 75 - 85%
* Choose a weight you can consistently hit - there should be no fails today
* Set up the Bar just above the Knee

Saturday

Part A
Snatch Balance, rest 1:30
6 x 4 @ light/moderate
* NOT a heaving Snatch Balance

Part B
1 RFT
5 Squat Snatch @ 85%
2:00 Rest
4 Squat Snatch @ 85%
1:30 Rest
3 Squat Snatch @ 85%
1:00 Rest
2 Squat Snatch @ 85%
0:30 Rest
1 Squat Snatch @ 85%
* If you fail a Snatch more than 3x in a row decrease to 80%
* Only complete if you are NOT following the Athlete Program

Part C
Snatch Pull, rest 1:30
5 x 5 @ 100 - 110%
* Focus on vertical extension and keeping the bar close to the body