Week 3 of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

5 Burpees 

+

3 Rounds 

10cal Row 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Clean Drills 

 

Strength

A.) Clean Complex

5 Sets: 1 Clean + 2 Front Squat + 3 Thruster 

 

B.) Back Squat 

4×5 @ 85%+ 

 

C.) Push Press 

5×4 @ 60%+ of 1RM Clean & Jerk 

 

D.) 3 Sets 

10 Plyo Push-Ups 

Max Reps Wide Grip Pull-Ups 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings & Glutes 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Pass-Through 

5 Burpees 

10cal AB

+

30cal Row 

20 Lunges 

 

Warm-Up

Snatch Drills 

 

Strength

A.) 5 Sets 

1 Power Snatch + 1 Hang Snatch 

 

B.) Front Squat 

1.) 1×1 @ 90% 

2.) Drop 30/20lb for 2×4 

 

C.) Romanian Deadlift 

3×10 @ 60% Of 1RM Deadlift 

 

D.) 3 Sets 

10 V-Up 

15 Hanging Knee Raises 

 

Cool Down 

1.) 3min Row – HARD! 

2.) 1min Cobra + 2min Pike 

3.) 3min Banded Hip Stretch