Week 2

Monday

Gymnastics

Every 2 minutes for 5 sets

4 ring muscle ups

6 handstand pushups

8 toes to bar

Tuesday

Snatch-4x3 Hang power snatch-55-70%

Clean and jerk-4x3-Power clean and jerk-55-70%

Wednesday

Class is optional. Make up work if needed.

Thursday

Snatch

Every 3 minutes for 5 sets-2 position snatch (mid thigh, ground)-building

Friday

Push Press

Every 2 minutes for 5 sets-3 push press-building

Saturday

Make up work after class if needed

Week 1

All sessions start with taking the class start to finish. This work is to be performed after taking the class.

Monday

Snatch

Every 3 minutes for 5 sets-1 3 position snatch (hip, mid thigh, floor)-building

Tuesday

Back squat

Every 3 minutes for 5 sets-4 back squat-building

Thursday

Clean

Every 3 minutes for 5 sets-1 3 position clean (hip, mid thigh, floor)-building

Friday

Shoulder Press

Every 3 minutes for 5 sets perform 5 shoulder press-building