Monday 31/08/2020

Session 1

Part A

Ever 2:00 for 8:00 (4 sets)

Power Snatch + Snatch @75%

Part B

6 Sets of

Back Squat x 5,5,5,5,3,4

@75,80,80,80,80,83,80%

Rest 2:00 between sets

Part C (Lactic Thresshold)

00:00-06:00

21-18-15

Hang Power Cleans 52/34kg

Toes to bar

Rest 2:00

08:00-14:00

12-9-6

Shoulder to Overhead 70/43kg

Ring Muscle ups

Session 2 (Optional)

Part A (Strength and Power)

Every 3:00 for 15:00 (5 sets)

Jerk x 3 @78%

Part B (Strength and Power)

5 Sets of

A: Clean pull x 5 @96%

B: Hollow hold x 30sec

rest as needed

Part C (Speed)

Every 3:00 for 18:00 (6 Sets)

Sledd Push x 50m

End of program