All phases: prioritize
1-2 sessions
A. Front SqT – 5RM + -1x Dropset @90%
b. Running clock
5 minutes if burpees (jump down / jump
Up , jump lateral over db)
Rest 1 min
@6 min mark. Every :45, perform 1 snatch starting at 65% and climbing by 5-10 lbs each time Til failure
Rest
C. Hang clean pull – build to heavy 3/5 rep for
The day in 10-12 min *straps allowed
D. Weighted chin ups – 6×3 across : heavy
Rest
E. Sprint repeats
:30 hang power clean 115/83
:30 box jump overs
:30 bike
Rest 3:30 X 4
#
Becomplete:
1. banded hamstring curls 3×12 each leg
2. Lateral step ups. 10 reps each leg x 4 sets. Body weight
3. Db SA Row 8-10 reps x 3 sets each side
4. Overhead plate tricep extensions 4 sets of 8-10 reps
5. Strict t2b x 5 reps + 10 t2b. 3 setS min. More for those focused on t2b
6. Crossover symmetry protocol