Push Jerk
4 x 3 @75-80% of 1RM, every 75s.
- Bit heavier than last week

A) Find 3RM front squat

B) Every 3min for 3 rounds
5 box back squat 85-100% 1RM
5 high box jump

Press
4x6 v2

Push Jerk
4 x 3 @70-75% of 1RM, every 75s.

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m
Goal: 3+ rounds

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra:Ring Rows: 3 x 20-25. 90s.

WARM-UP
AMRAP x 6 MINUTES
4 Push-Up to Pike
8 Alt. Elbow to Instep
8 Single DB OH Press
8 DB Goblet Squat

STRENGTH
Strict Overhead Press
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

Weighted pull up
5x3 v2 (deadstop)

WARM-UP
3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
200m Run

3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
200m Run

*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds

STRENGTH
Strict Press
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Snatch Complex
7x2 Hang snatch (below knee) + 1 snatch @60-70%

Lunges and pull-ups

10min EMOM
Odd: 6+6 overhead reverse lunges
Even: 6-10 pull-ups

*For the lunges you can use a barbell, 2x kettlebell or 2xdumbbell.
*Go by feel!