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. Snatch
EMOMx12: Snatch
First 4 mins are:
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
Second 4 mins are:
1 hang squat snatch
Final 4 mins are:
1 squat snatch
2. Squat
3x10 Back Squats
All sets with same weight
3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull ups
*All out
4. Gymnastics
3x25 unbroken C2B Pull Ups
3-4 min rest between sets
Scale to:
A: do 1set max unbroken c2b pull ups
B: do 2 sets with 90% of A:
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