A,
Back Squat cycle 4 Week 2
1x3@70%of training max
1x3@80%
1x3+AMRAP@90%

B,
Deficit Deadlift 5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10cm or so box.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
10 rounds for time of:
1 Cluster @84/57kg
2 Ring Muscle-ups
3 Box Jumps @100/75cm
4 Front Rack Barbell Lunges @84/57kg

Goal: Sub 15 min

E,
3 rounds for quality of:
Handstand Hold, 20 secs
15 GHD Plate Muscle Snatches, pick load
10 Banded Behind-the-Neck Press

32-minute EMOM
1) BikeErg
2) Row
3) SkiErg
4) Rest

2-4rounds:
10 snowangel
10-30s hollow hold

Three sets of fifteen calf presses.

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s bike erg
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) :20s L-sit hang or hollow hold
4) 6-10 Box step/jump overs with step down

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STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
2 x 4 @ 66%
2 x 4 @ 68%
2 x 4 @ 70%
Lift every 2:00 minutes.

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SNATCH

Build up to a heavy set of Snatch pull + Snatch + Snatch balance in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a heavy set of 3 “touch and go” split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

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(OPTIONAL) BONUS WORK




ACCESSORY


Behind the neck push press with snatch grip,
4 x 8 (hard)

Snatch grip romanian deadlifts,
4 x 6 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.

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CONDITIONING

15-12-9 Reps for quality & minimum rest of:
Snatch grip behind the neck push press
Back rack weighted lunges
High box jumps

Use weight that is 60-65% of your 1 rep max snatch

SA DB Shoulder Press
10 reps/hand

11 sets of Power Snatch
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 2 @65%
Set 5: 2 @70%
Set 6: 1 @75%
Set 7: 1 @80%
Set 8: 1 @85%
Set 9: 1 @90%
Set 10: 1 @95%
Set 11: 1 @100%
Rest 2-3min btw sets

20s on - 10s off x8:
a) hollow hold
b) Floor Chinese plank / crab plank

For scaling up, add in weights.

3 Rounds :

10+10 Banded Hip Opener Squats
6 Box Jumps
0:30 Plank
10 Arch Rock
1:00 Row