WEEKLY PROGRAM   Monday   Strength Strict Press 2,1 *Work up to a heavy double then a heavy single for the day!   Conditioning 3 Rounds for time 50 Sit Ups 30 Calorie Assault Bike 15 Power Clean and Jerk 60-40 Cap time 20 minutes   Accessory 5x 8 reps strict pull ups    …

WEEKLY PROGRAM   Monday   Barbell Snatch Every 90 seconds x 5 sets 3 Snatches @ 80% * Rest 90 sec Snatch Pulls Every 90 seconds x 5 sets 3 Snatch High Pulls @ same 80%   Conditioning EMOM x 10 minutes 5 Low Hang Power Snatch 50/30 10 Burpees     Tuesday   Barbell…

WEEKLY PROGRAM   Monday   Strength Snatch + Overhead Squat w/Pause (at bottom of squat) 3 x 1 @ 80-85% range (all 3 reps in this weight range for the day!)   Conditioning Sprint Workout/Grip 3 Rounds for time 10 Power Snatch 70/40 kg 30 Toes to Bar Cap time 12 minute   Accessory Strict…

WEEKLY PROGRAM   Monday Barbell Snatch 3 Sets (Every 5 minutes start a new set!) 3 Reps @ 75% 2 Reps @ 75% + 4/2kg 1 Rep @ 75% + 8/4kg   Conditioning 15-12-9-6-3 reps for time Hang Power Snatch 50/30 kg Bar Facing Burpees Cap time 12 minutes     Tuesday   Strength Front…

WEEKLY PROGRAM   Monday   Rest Day !!     Tuesday   Strength Back Squat -Work up to a heavy single for the day!   Conditioning 30-20-10 reps of: Machine Calories Wall Ball 9/5 Rest 2 minutes 10-20-30 reps of: Machine Calories Wall Ball 9/5   Accessory work (For quality) 5 Sets 9 Strict Chest…

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