Programming 9/30 through 10/6 (cont.)

Tuesday

Clean and Jerk (15:00 – 20:00)

-          Work up to a heavy but not max single, then 3 x 2 @ 75% of final weight made

Front Squat

-          15 second pause at top / 7 second pause at bottom for a MAX single then:

-          3 x 3 at same tempo with 80%

Conditioning

-          5 Rounds for time

o   2:00 AMRAP

o    3 Clean and Jerk 185 / 115#

o   ME Muscle ups

o   2:00 Rest

Wednesday

Snatch Complex

-          Power Snatch + 2 OHS MAX

Clean and Jerk Complex

-          Power Clean + 2 Front Squat + Jerk

Conditioning

5 x 3:00 on / 1:00 off

-          400m run

-          ME Wall Balls 20/14

Thursday

Rest / Active Recovery

Friday

Snatch

-          MAX

Clean and Jerk

-          MAX

Back Squat

-          1 x 3 @ 75%, 1 x 3 @ 80%, 1 x 3 @ 85%

Saturday

Front Squat

-          MAX

Clean Pulls

-          4 x 3 @ 100 – 105% of max C&J

Conditioning

-          For time

o   1000m row

o   50 KBS 70/53#

o   40 H.R. Push ups

o   30 Pull ups

o   20 Front Squats 155/105#

o   10 Handstand Pushups

Sunday

Rest / Active Recovery