MONDAY
Session 1
A.
6 attempts at max height box jump

B.
Back Squat
5 reps @ 70%
4 reps @ 80%
3 reps @ 90%
10 reps @ 70%
10 reps @ 70%
10 reps @ 70%
Rest 3 minutes

C.
Clean + Hang Clean + Power Jerk
7 sets @ 75-85%

D.
Clean Pull; 2 reps; 7 sets @ 100-105% of 1RM

E.
30 OH Plate Lunge (20/15)
30 Pull-ups
30 Double-unders
3 rounds for time.

Notes
– Session Focus – Back squat strength + volume; Clean speed/power; Pull-up endurance.
– Focus on speed and power on complex; Try to make each set faster than the last.
– Focus on mechanics of the pulls. Use pauses if your first pull needs addressing.
– Set a target for breaking down pull-ups i.e. unbroken, 20+10, 3×10 etc. Stick to it!

Session 2
Technical, Skills, Mono-structural aerobic (row, run, swim, bike etc)