Day 122

A. Strength

EMOM x 15 minutes,

1 Split Jerk

B. MetCon (Time)

15 rounds of,

5 Hang Cleans (95/65)

3 Front Squats (95/65)

1 Strict Shoulder Press (95/65)

Day 112

A. Strength (EMOM) x 10 minutes

2 Squat Snatches

B. Squat

Front Squat (5 x 5)

C. MetCon (Time)

“Nasty Girls”

3 Rounds for time:

50 Air Squats 

7 Muscle Ups 

10 Hang Cleans (135/95)

Day 70

Mobility: Lats/Front Rack Pos./T-Spine

A. 2 Sets, not For Time:

15 Ring Rows
15 Push-ups
10 T2B
10 V-Ups

B. EMOM x 15 Minutes

3 Hang Cleans – escalating weight

C. Metcon (AMRAP) x 5 minutes

6 Hang Clean (135/95)

6 Ring Dips

rest 3 mins then

D. MetCon (AMRAP) x 5 minutes

5 Power Clean (135/95)

10 Hand Release Push Ups

Flexibility: Chest/Triceps/ Lower Back

Day 7

A. Strength

Every 1:30 x 8

3 Back Squats

B. MetCon (Time)

3 Rounds of,

50 Air squats

7 MU’s (21 pull ups)

10 Hang Cleans (135/95)

*15 Min Time Cap*

Day 163

A.) Every minute on the minute, for 12 minutes:

Power Snatch x 1 Rep

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

B.) Every 2 minutes, for 20 minutes (10 sets) of:

Clean + Hang Clean

*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

C.) MetCon: EMOM for 24 Minutes

Min 1: 10 Wall Balls (20/14) and 5 T2B
Min 2: 15/10 Calorie Row 

Min 3: 12 Push Press (115/75)

Day 152

A.) Every 2 minutes, for 20 minutes (10 sets) of: 

Power Clean + Hang Clean + High Hang Clean

*Sets 1-3 – 55-60%

*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.) Four sets of: Front Squat x 5-6 reps @ 41X1 

(Rest 3 minutes)

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Start around 70% and use today to build to figure out what you are capable of for this rep scheme. 

C.) Bulgarian split squats, front leg elevated (3 x 10)

D.) With a partner complete 2 rounds of:

20 Deadlifts (185/135)
20 Sumo Deadlifts (185/135)
20 Banded Good Mornings
20 Russian KB Swings (70/53)

One partner completes all 20 reps of a movement while the other rests then switch.

Day 84

A.) Squat

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

B.) Every two minutes, for 16 minutes (8 sets):

Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.) Every two minutes, for 10 minutes (5 sets)

Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D.) Three sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Day 81

Strength

A.) Clean Complex

Hip Clean + 2 Hang Clean + Split Jerk

- Work up to today's heavy set

B.) Every 30 seconds x 4 min: 

Hip Clean into Thruster @ 70% of max Clean & Jerk

Superset

C.) Five sets of:

DB Bench Press×6 (across)

rest 60 seconds

Barbell Pendlay Row x 8 (across)

rest 90 seconds

Conditioning

D.) For Time,

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65) *No rack*

Strict Pull-up 

Off Season: Day 79

Track Session

A.) Bounding 

10 x standing triple jump (demo)

B.) 6 x 300m

Rest 3 minutes between efforts

Technique

C.) Snatch 

EMOM x 6 Minutes: High Hang + Hang Snatch @ 60%

D.) Clean

EMOM x 6 Minutes: 3-Position Clean (Floor, Mid-Thigh, High Hang) @ 60%

Conditioning

E.) “Bane”

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/135)
Burpees over the Bar

Off Season: Day 73

A.) Unstable Bench (Demo)

Work up to a 1RM

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Clean Complex

Power Clean + Hang Squat Clean + Front Squat

- Work up to a heavy set

D.) For Time:

21-15-9

GHD Sit-Ups

Burpee over bar

Power Snatch (75/55)

Box Jump (30/24)

Off Season: Day 70

Bounding & Sprinting

1.) 4×6 Hurdle Hops

2.) Every Minute, on the minute x 10 minutes: 100m sprint

Strength

A.) Snatch Technique

5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS

B.) Every minute, on the minute x 5 min: 

3 Hang Cleans + 1 Jerk @ 70% 

Rest 2 min

C.) Every minute, on the minute x 5 min: 

1 Power Clean + 3 TnG Split Jerk @ 75%

Conditioning

D.) For Time:

20-16-12-8-4

1-arm alternating Dumbbell Snatch (75/50)

Box Jump (32"/26")

Off Season: Day 62

Warm-up: 

Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

Strength:

A.) Snatch:  

Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

B.) Clean and Jerk: 

Power Clean + Hang Squat Clean + Jerk, work up to a max set.

C.) Squat:

Front Squats 8 × 3 (across)

Mobility:

D.) Couch Stretch 

3 mins/side (demo)

E.) Side Lunge

2 mins/side – One leg extended straight with foot planted flat or toe up (best to work both). The other leg should be bent with weight on the heel, stacking your knee over your foot.