Monday 07/09/2020

Session 1

Part A

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

Power Snatch + Snatch @77%

Part B

5 Sets of

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

@80,80,85,85,85%

Rest 2:00 between sets

Part C

5 Sets of

A: Clean pull x 3 @98%

B: Hollow hold x 30sec

rest as needed

Session 2 (Optional)

Part A (Strength and Power)

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

Jerk x 2 @80%

Part B (Speed)

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

Sprint x 100m

End of program