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
A. EMOM 10 Min
2 Squat Snatch
B. 5×2 Snatch Pulls
increase each set
2. Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
3. Strength
5 Rounds for quality
10 weighted Strict Pull Up
10 Back Squats, each round more weight
*Start at 50%