For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
1. Squat Snatch
EMOM 10'
Increase weight every Min
2. Clean & Jerk
5x Power Clean + Push Jerk + Split Jerk
3. Squat
EMOMx10: 1 Back Squat, across
4. Gymnastic
50 Strict HSPU for Quality
Scale to kipping or Feet on Box HSPU
5. Conditioning
AMRAP 10:
10 Sumo Deadlift High pull, 50/30
10 Lateral Burpees over Bar
6. Accessory
Not for time:
3 Rounds for Quality
500m Row
30 GHD Sit Ups