Monday
Skill
5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

Conditioning

12 minute AMRAP of:

7 Hang Power Cleans 70Kg/45Kg
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Tuesday

Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

Conditioning

4 rounds for total time of:

12 Handstand Push Ups
Run 400m

Rest 1:1

*Notes: Strict 20 min time cap.

Wednesday
Skill
7X2 Tempo High Bar Back Squats @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

75 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps

Friday
7X3 Banded Deadlifts @ 50%

*Notes: Purple Band for DL up to 90Kg, Red Band for DL up to 135Kg, Blue Band for DL above 135Kg.

Conditioning
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.

*Notes: It’s rest:work ratio. So 1:3 means rest one third of the time your first 400m run takes.

Saturday
Skill

12 minutes to establish a 1RM Clean & Jerk.

Strength
1X20 High Bar Back Squat

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

2 Muscle-Ups
10 Clean & Jerks 70Kg/45Kg
4 Muscle-Ups
8 Clean & Jerks
6 Muscle-Ups
6 Clean & Jerks
8 Muscle-Ups
4 Clean & Jerks
10 Muscle-Ups
2 Clean & Jerks

*Notes: Power Cleans & Push Jerks are acceptable. Semi push jerky pressed out overhead lifts are not.