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
Work up to a heavy complex of:
1 Power Snatch + 1 Squat Snatch + 1 OHS
2. Conditioning
3 rounds for time of:
30 Front Squats, body weight – taken from the ground.
50 Bench Press, body weight
Scale:
60-70% of 1RM
3. Row
5k Row not for time