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.
Every 90 seconds, for as long as possible...
Clean & Jerk x 1 rep
– Start at 45/30kg under your under your PR and add 5kg every 90 seconds.
Stop once you miss the same weight twice.
Every minute, on the minute, for 6 minutes:
3 Ground to Overhead (80/50kg)
6 Chest-to-Bar Pull-Ups
For max meters:
8 Minutes of Row
Rest exactly 2 minutes, and when the running clock hits 10:00, perform D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (60/40kg – from floor)
10 Burpees Over Bar