Monday
Supplemental Power Strength
6 x 3 Overhead Squat
6 x 6 Behind the Neck Press with Snatch Grip
3 x 12 Overhead Walking Lunges with Snatch Grip
3 x 6 Sn. RDL with 2 Second Pause Ab.Knee,B.Knee,Mid Thigh
Power
Clean and Jerk
4 x 1
Every Minute on The Minute
Clean and Jerk
4 x 1
Every :90 Seconds
Clean and Jerk
4 x 2 (1)
Every 2:00
Supplemental Strength 2
3 x 8 Seated Dumbell Press
3 x 8 Incline Bench Press
Workout of The Day
12-10-8-6-4-2
Ring Dips
Strict Pull Ups
Pistols
then
12-10-8-6-4-2
Shouder to Overhead 185/115 155/105 135/95
Chest to Bar Pull Ups
GHD Sit Ups
Supplemental Endurance
2 Rounds
500 Meter Row
Rest 1 Minute
Run 400 Meters
Rest 1 Minute
Row 250
Rest 30 Seconds
Run 200 Meters
Rest 1 Minute
