Friday
Supplemental Power
Snatch
3-5 Snatch from The Blocks at 80%
3-5 Snatch at 85%
3-5 Snatch at 80%
Overhead Squat
3 x 4 at 85-90%
Power
Power Snatch
7 x 1
Every 1:30 Minutes
Power Clean
7 x 2
Every 2 Minutes
Workout of The Day
10 Muscle Ups or Dips
10 Snatches, 145/95 115/75 95/55
20 Push Jerks
20 Cleans
30 Chest to Bar Pull-Ups
30 Barbell Facing Burpees
40 Toes to Bar
40 Box Jumps 24/20
50 Double Unders
50 Wall Balls
Supplemental Endurance
2000 Meter Row
1 Mile Run
or
Supplemental Endurance
30 GHD Sit Ups
400 Meter Run
