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 90sec for 7 sets
1 Snatch Balance +
1 Hang Squat Snatch +
1 OHS
then
5×1 Snatch Pulls, @ 100% 1RM
2. Strength
3×10 Back Squats, pick weight
3. Conditioning
25 Clean and Jerk 60/40kg
1 km Row
10 Rope Climbs
1 km Row
100 Burpees
4. Gymnastics
3×25 C2B Pull Up
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