Tuesday & Thursday 

6:30PM 

Week 1 Of A new Cycle! 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Cuff Isolation 

15cal Row 

+

3 Rounds 

10cal AB

20 Lunges 

10 Sit-Ups 

 

Warm-Up

Snatch Drills & Prep

Strength

 

A.) 6 Sets 

1 Snatch High Pull 

+

1 Hang Power Snatch 

+

1 Hang Snatch 

 

B.) Thruster 

5×3 @ 70% of 1RM Clean & Jerk 

 

C.) 5 Sets 

5 Single-Leg RDL 

10 KB Front Rack Lunges 

 

Cool Down

1.) 1,000m Row – Moderate 

2.) 2min Pike 

3.) Roll hamstrings & quads 

 

 

Thursday

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Jump Squats 

10 Lunges

+

30cal Assault Bike 

 

Warm-Up

Clean Drills 

Strength

 

A.) 5 Sets 

1 Power Clean 

+

1 Hang Power Clean

+

3 Front Squat 

 

B.) Jerk 

5×4 Jerk 

 

C.) 4 Sets 

10 Front Rack Box Step Up

Max Reps Wide Grip Pull-Ups 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + Rolls Legs