AM SESSION:
Development:
5 x 3 Snatch Balances (for speed, no heave)
5 x 3 BTN Snatch Grip Push Press
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Working:
5 x 2 Hang snatch, 80% +
4 x 3 Snatch Pulls
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Drop Set:
Every 0:30 x 12mins:
1 squat snatch, 70%
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Move:
10mins steady state bike
Control HR, slow pace.
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PM SESSION:
Back Squat:
Every 5:00 x 3
20 Unbroken Back squats, 65%+
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Clean and Jerk:
Every 2:00 x 5
2 Clean + 2 Jerk
Barbell, 75% +
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Accessories:
1 x ME Unbroken strict ring dips.
-
3 x
25ft Heavy sled push
3 floating clean pulls
50% Dips
Rest as needed.
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Work:
For Time:
30 Bar Muscle Ups
60 DB snatch, 22/ 15
90 DU
CAP, 15mins