Thursday-Performance
Mobility-Oly Prep
Warmup-Barbell Drills
A) Oly: Power Cleans @60-85%
4 Rounds of :90 on and 2:30 off
*Increasing weight round to round
*Drop and reset all reps
B) Oly:Snatch Complexes
Every 90 secs for 9 mins
Complete 2 Snatch Complexes @70% complex max
(Squat Snatch + OHS + Hang Sq Snatch + OHS)
*You can add weight
C) Max Effort Conditioning: 4 Rounds
Row 600/500m
*Alternate rounds with a partner or 2 mins rest between rounds
Thursday-Fitness
Mobility-Oly Prep
Warmup-Barbell Drills
A) Oly: Power Cleans @60-85%
4 Rounds of :90 on and 2:30 off
*Increasing weight round to round
*Drop and reset all reps
B) Oly:Snatch Complexes
Every 90 secs for 9 mins
Complete 2 Snatch Complexes @70% complex max
(High Hang Power Snatch + Above the knee Power Snatch + Below the knee Power Snatch)
*You can add weight
C) Max Effort Conditioning: 4 Rounds
Row 400/300
*Alternate rounds with a partner or 2 mins rest between rounds