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.
Session 1
LIFTING
1. Snatch
Work up to a heavy couple of: (2 Rep)
A. Hang Squat Snatch
B. Squat Snatch
2. Clean & Jerk
EMOMx10: 1 Clean and Jerk
increase the weight every min.
3. Squat Strength
A. 3-3-3 Front Squat
B. 3-3-3 Back Squat
* go above 80%, all reps with the same weight
* Rest as needed
Session 2
1. Conditioning
3 Rounds:
1000 Meter Row
10 OHS from Rig 70/50kg
2. Accessory
5 Rounds not for time of:
10 Barbell Good Morning
10 Strict Toes To Bar
Comments