May 28th – June 1st 

 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

5 inchworms 

10 sit-ups 

10 lunges 

+

2 Rounds 

15 KBS

10 cuff isolation 

 

Warm-Up

Snatch Drills 

Strength

A.) Power Snatch 

1.) 8min to find a heavy power snatch 

2.) Drop 10% for 3×1-1

 

B.) Snatch Balance 

8min to find a heavy single 

 

C.) Overhead Squat 

5×8 – No Tempo 🙂 

 

Cool Down 

1.) Row 1,000m

2.) Spend 3min in pike stretch and foam roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds with sing shot 

5 lateral steps 

5 high knee 

5 squats 

+

2 Rounds 

10 KBS

5 inchworms 

 

Warm-Up

Clean & Jerk 

Strength

A.) Power Clean + 2 Jerk 

1.) 8min to find a heavy complex 

2.) Drop 10% for 3×1 

 

B.) Thrusters 

4×3 @ 72% of 1RM C&J 

 

C.) Halt Clean 

5×2 @ 72-77% of 1RM Clean 

 

Cool Down 

1.) 3min ski erg 

2.) Foam roll and stretch lats and shoulders 

3.) 3 rounds 

10 pass though 

30sec rol t-spine 

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