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.
Session 1
Conditioning A. 5 Rounds In 3 minutes Run 400m Max overhead squat 60/40kg
*Rest 2 min between rounds *If using a assault runner or true form runner add 1 min to the work.
B. Deadlift 3 Rounds 15 Deadlift 120/90kg 15 Burpee box jump over 75/60cm
Session 2
Strength
Snatch 2 Rounds (3 @ 75%, 2 @ 80%, 1 @ 85%) *Rest 1 min between sets and 2 min
between rounds
Snatch speed pull 4×2 @ 105% 1RM
Conditioning A. For Time 1000m Ski erg 1000m Row 150 double unders
B. For Time 30 Sandbag over shoulder, heaviest