Day 1 (New Training Cycle)

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 30 sec

Sotts Press x 5 reps

Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 12 Minutes (6 sets),

3 Position Snatch: High hang, below knee, floor

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 80%

Set 6: 80%

D. Strength Superset 

Four sets of,

Snatch Grip Deadlift x 5 reps @100% of 1RM Snatch
Strict Press x 5 reps, climbing

rest 60s

E. MetCon (EMOM) x 15 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: Double Unders x 40-50 reps

Minute 3: Row 150m

F. Core Work

Three sets of,

Push-up position plank x 60 sec

Side Plank Rotations x 10 (each side)

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