Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press in Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep
*Sets 1-4 = @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 = @ 70-75% of 1-RM Clean & Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat
D.
Two sets of:
Pushups x Max reps in 30 seconds
Rest 30 seconds
Romanian Deadlift x 10 reps @ 60% of 1-RM Clean
Rest 30 seconds
Wednesday (Session Two)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving x 5 reps
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-7 = @ 65%
*Sets 8-10 = @ 70%
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 65-70%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg
Build over the course of the 3 sets.
Friday (Session Three)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press)
x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%
Followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%
C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%
d.
Two sets of:
Pull-Ups x 10 reps
Rest 30 seconds
Prone Plank x 60 seconds
Rest 60 seconds