Weeks schedule will look like this:
Monday – Front Squat + Olympic Lifting
Tuesday – Snatch + Conditioning
Wednesday – Cardio Specific
Thursday – Back Squat + Olympic Lifting
Friday – Bench Press + Deadlift
Saturday – Team Workout
Sunday – Fun day. Coaches special
2 rounds:
5 Airs squats
5 BB good mornings
5 snatch grip push press BTN
:20 Row/Bike/ski
Then..
1x
Empty bar 20 Muscle snatches
+
20 frog pumps
Then….
Weightlifting
Every 1:15 x 6 Sets
1 Power snatch
+
1 Hang power snatch
+
1 OHS
Starting at about at about 50-55% of your 1rm snatch
*scale to Muscle Snay
Then..,
3:00 on 1:00 off x 3 rounds
12/9 cal
12 power snatch 75/55
12/9 cal
max bar facing burpee or lateral burpees over the bar in remining 3:00
Then..,
8 sets:
20 Seconds On, 10 Seconds Off
Hollow Hold