Monday

Part A
Thruster, rest 1:30
1 x 3 @ 80 - 85%
2 x 2 @ 85 - 90%
3 x 1 @ 90%+
* Increase the weight each set - if you're feeling good load for a new max

Part B
Pause Split Jerk, rest as needed
2 x 3 @ 70 – 75%
2 x 2 @ 75 – 80%
2 x 1 @ 80 – 85%
* Pause in catch for 3 seconds
* No fails, focus on excellent mechanics
* Only complete if you are NOT following the Athlete Program

Part C
Clean Pull, rest 2:00
6 x 3 @ 90 - 100%
* Increase the weight as you go - focus on creating vertical momentum and shrugging to the ceiling

Tuesday

Wednesday

Part A
E2M 8:00
2 Front Squat @ 85 – 90%
* Heavier than 3 weeks ago – fight for it
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 10:00
1 Pause Power Clean + 1 Pause Hang Power Clean + 2 Pause Push Jerk @ 70 - 80%
* Pause for 2 seconds in the catch of each movement

Part C
Strict Press, rest 1:30
1 x 5 @ 75 - 80%
2 x 3 @ 80 - 90%
3 x 1 @ 90%+
* Take your time and make sure you're rested for the next set

Thursday

Friday

Part A
EMOM 10:00
3 Snatch Balance @ light
* Focus on getting back under that bar as quickly as possible - lots of volume for focus on quality

Part A
10:00 to Establish
1 RM Squat Snatch
* Start the clock with the barbell empty and stick to the 10:00 cap
* Only complete if you are NOT following the Athlete Program

Part C
Snatch Pull, rest 2:00
6 x 3 @ 90 - 100%
* Increase the weight as you go - focus on creating vertical momentum and shrugging to the ceiling

Saturday

Part A
Tall Clean, rest 1:30
5 x 5 @ light/moderate
* Make sure you're starting at full extension on your tippy toes

Part B
EMOM 9:00
Min 1 - 3) 5 TnG Power Clean @ 70 - 80%
Min 4 - 6) 3 TnG Power Clean @ 75 - 85%
Min 7 - 9) 1 Power Clean @ 85%+
* Increase each set
* Only complete if you are NOT following the Athlete Program

Part C
Power Snatch from the Blocks, rest 1:30
1 x 5 @ 65 - 75%
2 x 3 @ 75 - 85%
3 x 1 @ 85%+
* Increase the lead each set - not TnG reps