WEDNESDAY

Session 1

Weightlifting

High Hang Snatch + Snatch

1 x 2 rep @ 55%
1 x 2 rep @ 65%
2 x 1 rep @ 70%
2 x 1 rep @ 75%
1 x 1 rep @ 80%
1 x 1 rep @ 85%

High Hang Clean + Jerk

1 x (1 + 2) rep @ 55%
1 x (1 + 2) rep @ 65%
2 x 1 rep @ 70%
2 x 1 rep @ 75%
1 x 1 rep @ 80%
1 x 1 rep @ 85%

* (1 + 2) means 1x High Hang Clean 2x Jerk

Strength

Front Squat (pause 2 sec at bottom)
Take 5 sets to build to a 4 rep max then 3 sets at 75%

Wgt GHD Extensions
5 reps; 5 sets

Session 2

Mixed Aerobic Power Workout (38 minutes total)

8 min (85% effort):
5 HSPU
10 Air Squats
20 DU

rest 2 mins

8 min (85% effort):
2 wall walks
4 burpee MU
Row 200m

rest 2 mins

8 min (85% effort):
Run 200m
10 walk lunges
10 Toes-to-bar

rest 2 mins

8 mins (85% effort):
5 CTB Pull-ups
7 box jump (24/20)
9 HR pushups