Strength Cycle:
a. Snatch – 10 reps at 85% or above
B. Clean and Jerk – 10 reps at 80% or above
c. Front SqT – 2RM bottoms up
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All:
Weightlifting:
A. Front SqT – bottoms up to 2Rm for the day in <14 min
B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave
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Conditioning:
5 Tng Clean and Jerks (heavy)
20/16 cal row
45 double unders
Rest 5 minutes x 5; athletes choose weight. Make it heavy, but TnG and unbroken. Ok to push it on later rounds and compete with numbers.
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Running:
Track: Test Session
1. Warm Up
– 600-800 easy
– 800 as hard straights – easy turns
2. Main Set 1
– 400 moderate
3. Main Set 2: Test
– 13min test set: max number of laps completed in 13min- this effort is fast(Masters 10min)
3. Cool Down
– 600-1200m easy
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Recovery; athlete specific and whatever time you have left to put into the day