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.
Back Squat, Work up to a heavy single
5×1 Snatch Pulls 110% of best Snatch
all with the same weight
3. Barbell Conditioning WOD
Single WOD version:
30 Snatches for time, 60/40kg
30 Clean and Jerks for time, 60/40kg
30 Thrusters for time, 60/40kg
Do every 5 min: (start at 0:00) with a 400m Run.
Partner WOD version:
60 Snatches for time, 60/40kg
60 Thrusters for time, 60/40kg
50 Thrusters for time, 60/40kg
Partner A ist starting at the Snatches
Partner B is Running the 400m
-> Change every 400m till the reps are done
*50 reps together