Day 108

A. Snatch Cycling

1. 3 x AMRAP :25 of: Hang Power Snatch at 65% of 1RM Snatch, rest :35 between rounds

rest 3-5 mins

2. 3 x AMRAP :25 of: OHS, same weight as “A”, rest :35 between rounds

rest 3-5 mins

3. 3 x AMRAP :20 of: Hang Power Snatch at 75% of 1RM Snatch, rest :40 between rounds

rest 3-5 mins

4. 3 x AMRAP :20 of: OHS, same weight as “C”, rest :35 between rounds

B. Squat

7×3 Pausing Front Squats, climbing

Each set should consist of:

Rep 1 = 5 second hold

Rep 2 = 3 second hold
Rep 3 = 1 second hold.

C. MetCon (Time)

5 Rounds for time of,

15 Hang Power Snatch (75/55)
10 Burpee Box Jumps (24/20)

Day 104

A. Skill

EMOM x 6 min: 

Snatch @ Hip x 3 reps @ 50%

B. Strength

Every 45 sec x 6 sets:

Snatch + Hang Snatch (1+1) @ 75%

C. Strength

EMOM x 16 Minutes:

Odd: 3 Front Squats
Even: 15 AbMat Sit-Ups

D. Midline Accessory Work

3 Supersets of:

20 Hip Extensions
Plank hold x 60s

Day 88

A. Strength

Front Squat (2RM)

Drop 20% off and complete (2 x 5)

B. Skill

3 x 10 Overhead Squat  

*Just the bar, working on positioning*

C. Snatch Work

7 x 3 Hang Snatch, climbing
5 x 1 Snatch, climbing

D. MetCon (Time)

50-40-30-20-10

Calorie Row
Double Unders

Day 147

A.) Hang Snatch: 5 x 3

Warm-up as needed. Rest 90-120 seconds between sets. 

Establish a heavy set for the day, that counts as (1) working set, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them them. All reps are full Squat.

B.) Back Squat: (10-8-6-6-6)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 10

65% x 8

70% x 6

75% x 6

80% x 6

C.) Front Squat (5-5-5-5)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 5

70% x 5

75% x 5

75% x 5

D.) Conditioning

Every 3 minutes for 18 minutes (6 Sets): 

400m Run

E.) Accessory Work

Banded Good Morning: 3 x 15

BPA x 25

Day 87

A.) Every minute, on the minute, x 6 minutes: 

Full + Quarter Front Squat

Increase load from last Tuesday’s session by 5-8% and use that load for all 6 minutes.

B.) Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.) Three rounds for time of:

20 Overhead Walking Lunges (95/65)

15 Barbell Rows (95/65) 

D.) Row

5 x 300m, 1 minute rest between sets.

Goal numbers:

Male: all 5 sets sets under :58

Female: all 5 sets under 1:02

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 76

A.) Speed Work “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

*Do this on a football field if possible.*

With a running clock:

- On the call of “Go” sprint to the 50 and back.
- On the 1 minute mark sprint to the 100 and back.
- On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.
- On the 6 minute mark start the cycle over again with the 50 and back. 

- Complete three rounds, for 9 total sprints.

Both hand must touch the ground on the far side of every turn around line.

Record times for all nine intervals.

B.) Snatch Complex

High Hang + Hang + OHS (work up to a heavy set)

C.) Clean and Jerk

7 x Power Clean + Split Jerk, climbing

D.) Squat

5×7 Back Squats, across