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.
Lifting and Conditioning
1. Snatch
A. 5×1 High Hang Power Snatch
B. 4×1 Hang Power Snatch
C. 3×1 Low Hang Power Snatch
*Work up to a heavy rep (Not 1RM!)
*Climbing
2. Clean Jerk
5 Sets of:
1 Power Cleans + 1 Push Jerk
*Work up to a heavy rep (Not 1RM!)
*Climbing
3. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
C. 3×2 Pausing Clean Pulls
3sec pause below the knees
*Drop from the top
*No touch and go
4. Conditioning
6 Rounds for time of:
5 Strict Press, 70-57% 1RM
20/15 cal Row
25 Abmat Sit ups
Rest 1 min
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