Week 2 oF 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats 

+

3 Rounds 

10cal Row 

10 Lunges 

5 Burpee 

 

Warm-Up

Clean Drills 

+

Jerk Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 80%+

 

B.) Clean Pull 

5×2 @ 110%+ 

 

C.) Split Jerk 

10min Practice 

 

Cool Down 

1.) 3min Ski Erg

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

 

 

 

Thursday

Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Band Pull-Apart

10 Band Row 

5 Inchworms 

+

3 Rounds 

10cal Row 

20 Lunges 

 

Warm-Up

Snatch Drills 

Strength

 

A.) Full Snatch 

6×1 @ 7-%+

 

B.) Drop Snatch 

1.) Learn Skill

2.) 7min Practice 

 

C.) Box Squat 

7×3 – TnG – Lift Heavy – Build-Up – Progress From Last Week 

 

Cool Down 

1.) 3 Rounds 

1min row hard

1min row easy

2.) Spend 5min stretching problem areas