Weekly Programming
3 clean-grip deadlifts + 2 hang power cleans + 1 split jerk, 4x1, 2:00 rest between sets
Snatch pull clusters, 3x1.1 starting @ 1RM and building, :10 between singles, 2:00 between sets
+
AMRAP in 8:00
6 1-arm DB thrusters/side
2 muscle ups OR 2 wall walks
200m run
Overhead squat, 4x4, 2:00 rest between sets
B1. DB shoulder press, 3x8-10, :60 rest
B2. 1-arm Farmers walk, 3xdown/back, :60 rest
+
3 rounds for time:
5 TTB
10 burpee box jumps
30 double unders
Max out Friday
+
15-12-9 for time:
Deadlifts (135/185)
Bar facing burpees
Turkish get up, build to a tough single/side in 10:00
Squat clean, 8x2 touch and go @ moderate loads, begin a set every :60
+
10:00 @90%
8 DB shoulder to overhead
10 TTB
12 goblet squats
200m row
Split jerk, build to a max in 14:00
Clean pull, 5x1 @ 1RM and adding, begin a set every :60
+
4 sets for even times:
10 HR push ups
15 KB swings
30 double unders
2:00 walk rest
