Category

              Strength: ( make -up ) 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat 5×3 Deadlifts @ 85% + Chin Up 3 x Max Reps Work  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 2

                  Strength: 15 Minutes to establish heaviest clean and Jerk for the day..  Ensure Proper warm- up. Work 30-20-10 reps; Power Clean 75# / 135 # Lunge 75# /135 # Bar Push-ups* *hold and stabilise the power clean & lunge ba

                          Strength: Hang-Power  Snatch, 3-3-3-3-3 Work  For Time: Run 1 Mile 3 Rope Climbs (15’) Run 800m 2 Rope Climbs Run 400m 1Rope Climb 500m Row 1 Rope Climb * rope climbs only to 15 feet. not all th

                Skill : Cleans  3 Position Drill Strength: Hang Power Clean 5×3  Heavy but Challenging 5×3 (Push Press + 3 Push Jerks) Heavy but Challenging Work: Helen Accessory: 3x 10 Toes to Bar .      

                  Strength: Deadlift 5-5-5-5-5 Work “Fran” 21-15-9 of: Thrusters 95/65# Pull-Ups Accessory: 3 x 20 Hollow Rocks

                Strength: 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work: 1 Mile Run / 2000 Meter Row 30 Dumbbell Snatches @ 35 # 55+ 30 Overhead Plate Lunges 25#/4

                    Strength: Clean and Jerk Testing. 20 Minutes to work up to Maximal Clean and Jerk. * Please log results will be important in the upcoming weeks.   Work: 15 Ground to Overhead@ 75/ 135 # 20 Wallballs@ 14/ 20 # 12 Gro

                    Skill: Snatching Work: Clean & Jerk 15-12- and 9 reps ( Athlete chooses weight ) Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Choose your weight. Use same load for each set. Re

                  Strength: 20 Rep Back Squat   ( if you can ) 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it   *next week add 5 pounds and repeat Work: 6 RFT; 200m Sprint 15 Push-ups 15 KBS@32kg Accessory: 4x 10 Plank R

Clean and Jerk Testing. 20 Minutes to work up to Maximal Clean and Jerk. * Please log results will be important in the upcoming weeks. Work: Max in 12mins; 6 Thrusters @ 65 /95 6 Burpee Box Jumps @ 20 / 24# Accessory: 3x 10 Toes to Bar . Cool Down