Week 1 OF 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Band Row 

10 Band Good Morning 

+

3 Rounds 

10 KBS

5 Up Down 

10cal On AB 

 

Warm-Up

Snatch Prep 

 

Strength

A.) Hang Snatch + OHS 

5×1 Hang Snatch + 3 OHS

 

B.) Sauts Press 

4×3 

 

C.) Front  Squat 

1.) Work To Heavy 1 

2.) Drop 30/20 For 2×4 

 

Cool Down 

1.) 3min Ski Erg + 2min Row 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

– – – – – – – – – – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps
5 High Knee

5 Squats 

+

3 Rounds 

10 Lunges

20sec Jump Rope

10 Thrusters W/ Empty Barbell 

 

Warm-Up

Clean Drills 

Strength

 

A.) Clean & Jerk 

5×1 – Go Get It! 

 

B.) Jerk Balance 

5×5 

 

C.) Clean Grip Deadlift 

5×3 @ 110%+ 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings + Quads