Snatch

8 min Warm-up

• Squat Therapy
• Shoulder Warm-up

Strength

15 Min E90S

• Rounds 1 – 5
  • Warm Up to a 80-85% Snatch
• Rounds 6 – 10
  • 2 x Snatch @ working weight (80-85% 1RM)

5 min Rest / Transition

Conditioning

18 min ALT EMOM

• 6 – 8 x Thrusters (95/65)
• 6 – 8 x Pull-ups

10 min Warm-up

Clean Warm-Up

• Ankle / Calf Stretches
• Wrist Mobility
• Front Rack Mobility
• Behind the head tricep extensions
• 1 round Squat Therapy
• Empty Bar Squat Clean and Jerks
• Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

• 1 Clean and Jerk (85 – 90% 1RM)
• 3 Box Jump Overs

5-min Warm-up

• Warm-up for 105lb snatches
• Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

• Cals on AB
• Snatches (105 / 85)

Strength

10 reps Snatch Complex

• 1 hang squat snatch
• 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

• Hand Release Push-ups
• Ski Erg
• Air Runner
• Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
• Box Jumps

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm

Workout

For Time

• 100 sq cleans with a med ball
• 3 burpees emom

Then

• 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

• 8 Thrusters (95/65)
• 24 Box Jumps (24/20)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

• Snatches (95/65)
• Burpees

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

Workout-2

For time

• 5 clean and jerks (175/125)
• 5 burpee box overs (20″)
• 8 clean and jerks (145/105)
• 8 burpee box overs
• 13 clean and jerks(115/75)
• 13 burpee box overs

Objectives of Today’s Training

• Power production and Oly technique
• Pulling strength
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.

Workout-2

Deadlifts

• Warm-up
• 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

• 5 bar-facing burpees
• Snatch Complex (95/65)
  • 5 Power Snatches
  • 4 hang power Snatches
  • 3 squat snatches
• 5 bar-facing burpees
• Clean Complex (125/95)
  • 5 Power Cleans
  • 4 hand power snatches
  • 3 squat cleans