Week 2.4, Mar 12-18 – Deload

Take this week to give your legs a rest, next week will be heavy!

Smaller athletes (and often Chinese lifters) will have a more upright chest position during the first two pulls—look at his mid hang position. This won’t be ideal for most people, but everyone should learn to be this vertical in the third pull, this fast under the bar, and this strong in the catch.

Day 1

  • Strict press 78% x 5 x 5
  • Snatch pull + mid hang snatch 75% x (1+1+1) x 4
  • Clean DL 115% x 1 x 18 every 20 sec (stay tight!)
  • 3 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 60%
  • Press in jerk 50% x 5 x 3 (% of jerk)
  • Jerk dip + jerk 75% x (2+1) x 5
  • 3 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec
    • Overhead earthquake bar walk length of gym

Day 3

  • Clean with pause in low hang + jerk 75% x (1+2) x 4
  • Snatch DL 120% x 1 x 18 every 20 sec (stay tight!)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.4 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 70% x (1+1) x 3
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 70% x (1+1) x 3
  • 3 times:
    • Incline bench moderate/heavy x 5 (heavier than last week)
    • Hip thrusts x 5 w/ 5 sec at top of last rep (heavier than last week)
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 65% (of DL) x 6

Day 5

  • Strict press 80% x 5 x 5
  • Snatch 80% x 1 x 6
  • C&J 80% x 1 x 4
  • Back squat up to 85% for singles

Week 2.3 March 5-11

Next week will be a deload! Keep up the good work, may the glutes be with you.

Don’t pay attention to all the people talking about themselves at the beginning of the video, just skip to the end to see Clarence Kennedy’s power and stability at the bottom of back squats and be like that on your tempo squats.

Day 1

  • Strict press 75% x 5 x 5
  • 3 position muscle snatch up to 55%
  • Snatch pull + mid hang snatch pull + mid hang snatch 81% x (1+1+1) x 5
  • Clean muscle under light x 3 x 3
  • Clean pull + clean 81% x (2+1) x 5
  • Clean DL 110% x 1 x 18 every 20 sec (stay tight!)
  • 5 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 60%
  • Block snatch (knee) 80% x 1 x 5
  • Press in jerk 50% x 5 x 5 (% of jerk)
  • Jerk dip + jerk 81% x (2+1) x 5
  • Quarter FS + parallel FS + FS with 33×0 on each 68% x (1+1+2) x 4
  • 4 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec
    • Overhead earthquake bar walk length of gym

Day 3

  • Tall snatch heavy single (no leg drive)
  • Snatch with pause in low hang + snatch balance 83% x (1+1) x 5
  • Tall clean heavy single (no leg drive)
  • Clean with pause in low hang + jerk 83% x (1+2) x 5
  • Snatch DL 115% x 1 x 18 every 20 sec (stay tight!)
  • Box squat 75% x 2 x 10 on the minute (be explosive, load glutes, don’t take feet off the ground)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.1 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 76% x (1+1) x 4
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 76% x (1+1) x 4
  • 5 times:
    • Incline bench moderate/heavy x 5 (heavier than last week)
    • Hip thrusts x 5 w/ 5 sec at top of last rep (heavier than last week)
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 60% (of DL) x 6

Day 5

  • Strict press 78% x 5 x 5
  • Snatch 86% x 1 x 6
  • C&J 86% x 1 x 4
  • Back squat with 33×0, 76% x 3 x 4 (go lighter if you can’t keep good positions or keep tension at the bottom without bouncing)
  • 4 times:
    • Max distance standing broad jump x 5
    • Heavy double KB swings x 10 (heavier than last week)

Recommended Core / Conditioning

  • Open workouts 18.1 and/or 18.2
  • Back alley beat down abs in plank
  • Thorough warm up and 125m run fast x 5 (start at garage door, run up hill, walk back)
  • Recycle a workout from the last few weeks

Week 2.2 Feb 26-Mar 4

Good job making it through the first week! We’ll have two more heavy weeks, week 4 will be a slight deload, and week 5 will be the heaviest week.

Take care of your mobility work! Don’t wait for an injury to start trying to fix things, be proactive about stretching and mashing, especially if you are trying to work Crossfit in as well. Quads, hamstrings, lats, upper back, pecs, shoulders, calves, shins, traps, etc. all deserve some attention before and after most training sessions.

Day 1

  • Strict press 73% x 5 x 5
  • 3 position muscle snatch up to 55%
  • Snatch pull + mid hang snatch pull + mid hang snatch 78% x (1+1+1) x 5
  • Clean muscle under light x 3 x 3
  • Clean pull + clean 78% x (2+1) x 5
  • Clean DL 105% x 1 x 18 every 20 sec (stay tight!)
  • 5 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 55%
  • Block snatch (knee) 76% x 1 x 5
  • Press in jerk 50% x 5 x 5
  • Jerk dip + jerk 78% x (2+1) x 5
  • Quarter FS + parallel FS + FS with 33×0 on each 65% x (1+1+2) x 4
  • 4 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec
    • Overhead earthquake bar walk length of gym

Day 3

  • Tall snatch heavy single (no leg drive)
  • Snatch with pause in low hang + snatch balance 80% x (1+1) x 5
  • Tall clean heavy single (no leg drive)
  • Clean with pause in low hang + jerk 80% x (1+2) x 5
  • Snatch DL 110% x 1 x 18 every 20 sec (stay tight!)
  • Box squat 70% x 2 x 10 on the minute (be explosive, load glutes, don’t take feet off the ground)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.1 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 73% x (1+1) x 4
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 73% x (1+1) x 4
  • 5 times:
    • Incline bench moderate/heavy x 5 (heavier than last week)
    • Hip thrusts x 5 w/ 5 sec at top of last rep (heavier than last week)
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 60% (of DL) x 6

Day 5

  • Strict press 75% x 5 x 5
  • Snatch 83% x 1 x 6
  • C&J 83% x 1 x 4
  • Back squat with 33×0, 73% x 4 x 4 (go lighter if you can’t keep good positions or keep tension at the bottom without bouncing)
  • 4 times:
    • Max distance standing broad jump x 5
    • Heavy double KB swings x 10 (heavier than last week)

Recommended Core / Conditioning

  • 5 rounds for time: 15 GHD sit-ups, 15 back extensions, 15 cal bike
  • 3 times: 200m row sprint, rest 1 min
  • 10 min AMRAP: 20 OH DB lunges (50/35#, 10/arm), 15 wall balls, 10 pull-ups
  • Back alley beat down abs: 4 rounds of 20 sec side plank with assault and battery each side

Week 2.1, Feb 19-25 – New Mesocycle!

Welcome to our new strength mesocycle! The focus will be pulling and pressing strength, so we will be doing a lot of deadlift variations and overhead work. The idea is to build a strength surplus in these areas to pave the way for some PRs in our snatch, clean, and jerk (though we won’t be truly maxing these with the benefit of a taper for a while).

This mesocyclone will coincide with the Crossfit Open, which is always a tricky time of the year to balance different aspects of training for those of us who are still interested in Crossfit. If you do not care about the Open, it is still good to at least try the workouts, but you can treat them like recommended conditioning and fit them in where applicable (and probably skip the nastiest ones). If you are doing the Open, I would recommend lifting Monday, Tuesday, and Wednesday, taking Thursday off, doing the Open workout Friday instead of lifting, and doing day 5 of lifting on Saturday or Sunday.

This will be tough, but it should be fun because there are a lot of movements that we don’t often do. Manage your fatigue, and make your priority each day the quality of your positions, especially in the pulling strength work – grinding through pulls with sloppy form will not make you a better lifter. Decrease the load if quality of movement deteriorates.

Day 1

  • Strict press 70% x 5 x 5
  • 3 position muscle snatch up to 50%
  • Snatch pull + mid hang snatch pull + mid hang snatch 73% x (1+1+1) x 5
  • Clean muscle under light x 3 x 3
  • Clean pull + clean 75% x (2+1) x 5
  • Clean DL 100% x 1 x 18 every 20 sec (stay tight!)
  • 5 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 50%
  • Block snatch (knee) 73% x 1 x 5
  • Press in jerk 45% x 5 x 5 (extra credit: do with earthquake bar [kettlebells hanging off bar with bands], lighter weight)
  • Jerk dip + jerk 75% x (1+1) x 5
  • Quarter FS + parallel FS + FS with 33×0 on each 70% x (1+1+2) x 4
  • 4 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec

Day 3

  • Tall snatch heavy single (no leg drive)
  • Snatch with pause in low hang + snatch balance 76% x (1+1) x 5
  • Tall clean heavy single (no leg drive)
  • Clean with pause in low hang + jerk 76% x (1+2) x 5
  • Snatch DL 100% x 1 x 18 every 20 sec (stay tight!)
  • Box squat 65% x 2 x 10 on the minute (be explosive, load glutes, don’t take feet off the ground)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.1 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 70% x (1+1) x 4
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 70% x (1+1) x 4
  • 5 times:
    • Incline bench moderate/heavy x 5
    • Hip thrusts x 5 w/ 5 sec at top of last rep
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 50% (of DL) x 6

Day 5

  • Strict press 70% x 5 x 5
  • Snatch 80% x 1 x 7
  • C&J 80% x 1 x 4
  • Back squat with
  • 4 times:
    • Max distance standing broad jump x 5
    • Heavy double KB swings x 10

Recommended core/conditioning:

  • Tabata shuttle slides (approx 3m side to side)
  • Back alley beat down abs: 5 sets of 15 sec on, 45 sec rest hollow body hold while a friend/enemy bounces a medicine ball off your abs
  • Reverse tabata bike for calories (10 sec on, 20 sec off, 8 rounds)
  • If you’re doing the Open, make sure to get in some skill work on any weaknesses that haven’t shown up yet!

Week 1.4 – Back off week

Enjoy the brief easier week before we start a heavy duty pulling and pressing strength cycle! Having finished a first conditioning mesocycle, we are transitioning into a strength mesocycle, then we will do another conditioning mesocycle followed by a squatting strength mesocycle, and then a competition mesocycle—don’t expect to max your oly lifts for a while, but when we do we’ll be a whole lot stronger.

Day 1

  • Thorough warm up
  • Snatch up to 70% for 5 singles
  • C&J up to 70% for 5 singles
  • Back squat up to 70% for a set of 5
  • Snatch DL heavy single (aim for 150% of snatch if possible with good positions)
  • Cool down and recovery

Day 2

Any, all, or none of

  • active recovery
  • conditioning
  • gymnastics work
  • empty barbell work

Day 3

  • Thorough warm up
  • Snatch up to 75% for 4 singles
  • C&J up to 75% for 3 singles
  • Back squat up to 75% for a set of 5
  • Clean DL heavy single (aim for 150% of clean if possible with good positions)
  • Strict press heavy single

Day 4

Any, all, or none of:

  • active recovery
  • conditioning
  • gymnastics work
  • empty barbell work

Day 5

  • Thorough warm up
  • Snatch up to 70% for 5 singles
  • C&J up to 75% for 5 singles
  • Back squat to 80% for a triple
  • Mobility and cool down

Week 1.3 – Feb 5-11

This will be the last work week of this mesocycle, next week will be a back off week. Keep being explosive!

Day 1

  • No foot, no contact, no hook grip snatch light x 3 x 4
  • Snatch 78% every 40 sec for 12 reps
  • No foot clean + back/front split jerk or no foot squat jerk light x (1+2) x 4
  • C&J 78% every 60 sec for 8 reps
  • Back squat 70% x 2, every 40 sec for 12 sets
  • 4 times:
    • Quarter squat jump empty bar  w/ pause in power position x 8
    • Stiff leg deadlift moderate x 7
    • (empty) Standing barbell twist x 20
    • Strict pull-ups max reps

Day 2

  • Straight arm snatch in snatch + sotts press light x 3+3 x 4
  • 3 position no foot snatch (high hang, below knee, ground) 75% x 3
  • Press in power clean x 5 x 4
  • Power clean + power jerk 70% x (1+2) x 3
  • Snatch PP + tempo 55×0 OHS 70-75% of snatch x (5+1) x 4
  • 3 times:
    • Floating tempo snatch DL 90% at 5353 x 3
    • High step up 10/leg, weighted if possible
    • Low bear crawl 2x length of downstairs

Day 3

  • High jump power snatch 60% x 2 x 4
  • Snatch heavy 3-3-3 (triple counts if finished under 30 sec)
  • Clean muscle under + tall jerk + lunge in jerk or narrow OHS
  • Clean heavy 2+1 x 3 (finish under 20 sec)
  • Front squat 5-5-5 @ 75-78-80%
  • 4 times:
    • Double KB high jump x 8
    • Windshield wipers (hanging or on ground) x 5-10 / side
    • Bent over row x 5 moderate
    • Max rep strict static dip

Day 4

  • Behind the neck press in power snatch light x 5 x4
  • No foot power snatch 65% x 2 x 3
  • Press in clean light x 5 x 4
  • 2 position no foot clean + no foot power jerk (mid hang, low hang) 70% x (1+1+1+1) x 3
  • 3 times:
    • Floating tempo clean DL 95% at 5353 x 3
    • Jerk dip/drive with pause 90% x 3
    • Squat jump 20% of BS x 8

Day 5

  • Back squat 5-5-5 @ 75%-78%-80%
  • Snatch + OHS on 2 min clock, start at 80% add 2% each time until 90%
  • C&J (2+1 or 1+2, do more of whatever is weaker) on 2 min clock, start at 84% and add 2% each time until 90%
  • 4 times:
    • Depth jump x 8 (not seated box jump)
    • Uphill seal walk x 3
    • Weighted back extension x 10 + 15 sec hold
    • Max rep strict hspu

Recommended Conditioning

  • Open workouts 15.3 and 15.4
  • Pick a workout from the last 4 weeks you’ve missed, or an appropriate class workout

Week 1.2 – Jan 29-Feb 4

Congrats everyone on grinding through the first week – the volume has come down a little for this week. Keep being explosive on the jumping work!

Day 1

  • No foot, no contact, no hook grip snatch light x 3 x 4
  • Snatch 75% every 30 sec for 14 reps
  • No foot clean + back/front split jerk or no foot squat jerk light x (1+2) x 4
  • C&J 75% every 45 sec for 10 reps
  • Back squat 65% x 2, every 30 sec for 7 min (fast reps)
  • 4 times:
    • Quarter squat jump empty bar  w/ pause in power position x 8
    • Stiff leg deadlift moderate x 7
    • (empty) Standing barbell twist x 20
    • Strict pull-ups max reps

Day 2

  • Straight arm snatch in snatch + sotts press light x 3+3 x 4
  • 3 position no foot snatch (high hang, below knee, ground) 70% x 4
  • Press in power clean x 5 x 4
  • Power clean + power jerk 65% x (1+2) x 4
  • Snatch PP + tempo 55×0 OHS 70% of snatch x (5+1) x 4
  • 3 times:
    • Floating tempo snatch DL 90% at 5353 x 3
    • High step up 10/leg, weighted if possible
    • Low bear crawl 2x length of downstairs

Day 3

  • High jump power snatch 55% x 2 x 4
  • Snatch heavy 3-3-3 (triple counts if finished under 30 sec)
  • Clean muscle under + tall jerk + lunge in jerk or narrow OHS
  • Clean heavy 2+1 x 3 (finish under 20 sec)
  • Front squat 5-5-5 @ 73-76-78%
  • 4 times:
    • Double KB high jump x 8
    • Windshield wipers (hanging or on ground) x 5-10 / side
    • Bent over row x 5 moderate
    • Max rep strict static dip

Day 4

  • Behind the neck press in power snatch light x 5 x4
  • No foot power snatch 60% x 2 x 3
  • Press in clean light x 5 x 4
  • 2 position no foot clean + no foot power jerk (mid hang, low hang) 65% x (1+1) x 2 x 4
  • 3 times:
    • Floating tempo clean DL 90% at 5353 x 3
    • Jerk dip/drive with pause 85% x 3
    • Squat jump 20% of BS x 8

Day 5

  • Back squat 5-5-5 @ 73%-76%-78%
  • Snatch + OHS on 2 min clock, start at 78% add 2% each time until 88%
  • C&J (2+1 or 1+2, do more of whatever is weaker) on 2 min clock, start at 80% and add 2% each time until 88%
  • 4 times:
    • Depth jump x 8 (not seated box jump)
    • Uphill seal walk x 3
    • Weighted back extension x 10 + 15 sec hold
    • Max rep strict hspu

Recommended Conditioning

  • Open workout 14.4
  • Max bike calories in 5 minutes, with 16 DB snatches (50/35) at the start of every minute (including the first one)
  • 5 rounds for time: 3 muscle ups, 6 DB thrusters (50/35 in each hand), 9 burpees
  • Make up a missed one from the last three weeks, or choose an appropriate class workout (preferably no barbell, definitely no heavy barbell)

New Cycle Week 1.1 – Jan 22-28

Congrats to everyone who competed this weekend and/or maxed yesterday!

The new cycle starting this week will be a conditioning mesocycle (length to be determined) – this means a much-needed break from heavy weights every day. It’s a great opportunity to work on technique and consistency, as well as to lay some groundwork for our upcoming strength mesocycle. It will also double as Open prep for those who are planning on playing Crossfit for five weeks in March.

The foci of the accessory work are jumping/explosiveness and overhead pressing/stability – make every jump as high as possible and convince yourself that it directly translates to your lifts, and prioritize good positions on all of the overhead work (and all of the work, really). Light weights are your chance to make your lifts as close to perfect as possible.

Day 1

  • (optional) measure your max standing vertical jump to retest at the end of this mesocycle
  • No foot, no contact, no hook grip snatch light x 3 x 4
  • Snatch singles at 70% every 30 sec for 8 min
  • No foot clean + back/front split jerk or no foot squat jerk light x (1+2) x 4
  • C&J 70% every 45 sec for 8 min
  • Back squat 60% x 2, every 30 sec for 8 min (fast reps)
  • 4 times:
    • Quarter squat jump empty bar  w/ pause in power position x 8
    • Stiff leg deadlift moderate x 7
    • Standing (empty) barbell twist x 20
    • Strict pull-ups max reps

Day 2

  • Straight arm snatch in snatch + sotts press light x 3+3 x 4
  • 3 position no foot snatch (high hang, below knee, ground) 65% x 5
  • Press in power clean x 5 x 4
  • Power clean + power jerk 60% x (1+2) x 5
  • Snatch PP + tempo 55×0 OHS 65% of snatch x (5+1) x 5
  • 4 times:
    • Floating tempo snatch DL 85% at 5353 x 3
    • High step up 10/leg, weighted if possible
    • Low bear crawl 2x length of downstairs

Day 3

  • High jump power snatch 50% x 2 x 4
  • Snatch heavy 3-3-3 (triple counts if finished under 30 sec)
  • Clean muscle under + tall jerk + lunge in jerk or narrow OHS
  • Clean heavy 2+1 x 3 (finish under 20 sec)
  • Front squat 5-5-5 @ 70-73-75%
  • 4 times:
    • Double KB high jump x 8
    • Windshield wipers (hanging or on ground) x 5-10 / side
    • Bent over row x 8 moderate/heavy
    • Max rep strict static dip

Day 4

  • Behind the neck press in power snatch light x 5 x4
  • No foot power snatch 60% x 2 x 4
  • Press in clean light x 5 x 4
  • 2 position no foot clean + no foot power jerk (mid hang, low hang) 65% x (1+1) x 2 x 5
  • 4 times:
    • Floating tempo clean DL 85% at 5353 x 3
    • Jerk dip/drive with pause in dip 85% x 3
    • Squat jump 20% of BS x 8

Day 5

  • Back squat 5-5-5 @ 70%-73%-75%
  • Snatch + OHS on 2 min clock, start at 75% add 2% each time until 85%
  • C&J (2+1 or 1+2, do more of whatever is weaker) on 2 min clock, add 2% each time until 85%
  • 4 times:
    • Depth jump x 8
    • Uphill seal walk x 3
    • Weighted back extension x 10 + 15 sec hold
    • Max rep strict hspu

Recommended Conditioning (especially if you have Open aspirations):

  • Open workout 13.2
  • Open workout 13.3
  • Open workout 13.4
  • 7 min AMRAP:
    • 7 cal bike
    • 7 C2B pull-ups
    • 7 DB squat clean thrusters 50/35
  • 45 sec moderate/hard row, 15 sec rest, for total meters in 15 min

Taper and ODC Week—1/15-21

Congrats on making it through this cycle! As usual we’ll have one heavy day to start our taper, but after that be serious about giving your body a break – don’t sabotage the taper by doing a bunch of extra stuff late in the week. You’ll probably feel weird and bad late in the week, that’s normal.

The Old Dominion Classic is Sunday. If you’re not lifting in that, you’ll max Saturday. In either case, good luck everyone!

Day 1 (Monday)

  • Snatch technique primer of choice
  • Snatch heavy single (if not feeling good, at least hit opener)
  • C&J technique primer of choice
  • C&J heavy single (if not feeling good, at least hit opener)

Day 2 (Tuesday)

Rest, unless you missed day 1 and feel good

Day 3 (Wednesday)

  • Snatch up to 80% for three singles
  • Snatch pull up to 110% for doubles
  • C&J up to 80% for two singles
  • Clean pull up to 110% for two doubles
  • Back squat up to 85%

Day 4 (Thursday)

  • Snatch up to 70% for three singles
  • C&J up to 70% for three singles
  • Mobility work

Day 5 (Friday)

If doing the ODC, rest. If maxing on Saturday, empty bar drills and mobility work.

Day 6 (Saturday)

If doing the ODC, empty bar drills and mobility work. If not, max snatch, c&J, and (optional) back squat.

Day 7

ODC in Richmond. We’ll have lifters in 5 out of 6 sessions, spectators welcome!

Week 3 – Jan 8-14

Last heavy week! Keep up the good work. Working at high intensity every day is draining even without a ton of volume, really consider taking the optional rest days if it will make your day 3 and 5 better. We’ll have one more heavy day next week and then the taper.

Day 1

  • No foot snatch, work up to 70%
  • Snatch up to 88%, then 80% x 2 x 3
  • No foot clean work up to 70%
  • C&J up to 88%, then 80% x (1+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 6-6-6 heavy as possible
  • 16 min alt EMOM:
    • 10 T2B
    • 14 burpees

Day 2 (or rest day / conditioning day if beneficial)

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Work up to heavy high hang snatch w/ 3 sec pause in catch (aim for +2kg from last week), then 80% of that x 1 x 3
  • Press in split or press in clean light x 5 x 3
  • Work up to heavy high hang clean + jerk w/ 3 sec pause in catch of jerk (aim for +2kg from last week), then 80% of that x (1+1) x 3
  • Front squat 75% x 3 x 4 w/ 33×0 tempo
  • Snatch high pull 90% x 5 x 5
  • 16 min alt EMOM:
    • 10 HSPU or dips
    • 12-17 cal row sprint

Day 3

  • No contact muscle snatch heavy single
  • Snatch up to 90%, then 83% x 1 x 3
  • Strict press 5-5-5 heavy as possible
  • C&J up to 90%, then 83% x (1+1) x 3
  • High step ups x 5 x 3 / side, unweighted
  • Back squat 3-3–3 heavy as possible
  • 16 min alt EMOM:
    • 10 (C2B) pull-ups
    • 14 wall balls

Day 4 (or rest day / conditioning day if beneficial)

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Power snatch 75% x 1 x 5
  • Tall jerk + press in jerk light x (1+3) x 3
  • Jerk up to 90%, then 83% x 1 x 3
  • OHS w/ 33×0 70% x 3 x 3
  • Clean high pull 90% x 5 x 5

Day 5

  • Slow motion snatch light x 2 x 5
  • Snatch up to 93% x 1, 95% x 1 x 2
  • Slow motion clean + slow motion jerk light x 5
  • C&J up to 93% x 1, 95% x 1
  • Empty barbell reverse lunges x 5 x 3/side
  • Back squat 3-2-1 heavy as possible
  • Snatch grip RDL 70% (of snatch) x 6 x 4

Recommended Conditioning:

If you haven’t done all of the recommended open workouts, do one of those. If you have, don’t do any more conditioning this week.