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. Weightlifting
Every 90" for 12 Min do:
2 Squat Snatches, increase weight every set
5min rest
Every 90" for 12 Min do:
2 Squat Clean and Jerks (80%)
5min rest
50 Overhead Squats for Time, 95/65
2. Conditioning
4 Rounds:
21 Calorie Row
7 Squat Cleans, 80/60kg
3. Midline
3 Supersets of:
20 GHD Sit Ups
20 GHD Back Ext.
Rest as needed