Week 3 of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

10 Shoulder Taps

5 Burpees 

+

3 Rounds 

10cal Row 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean Complex 

5 Sets: 1 Clean + 1 Thruster + 1 Jerk 

 

B.) 5 Sets 

1 Power Clean + 2 Hang Power Clean 

 

C.) Back Squat 

4×3 @ 87%+

 

D.) 3 Sets 

10 Plyo Push-Ups 

Max Reps Wide Grip Pull-Ups 

 

Cool Down 

1.) 3min Ski Erg + 2min Row 

2.) 2min Pike + Roll Hamstrings 

 

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

 

Thursday 

Pre Warm-Up

2 Rounds 

10 Band Pull-Apart

10 Band Row 

5 Inchworms 

+

3 Rounds 

10cal Ski Erg

5 Up-Down 

10 Lunges 

 

Warm-Up

Snatch Drills/Prep 

 

Strength

A.) 5 Sets 

1 Power Snatch + 1 Hang Snatch 

 

B.) Front Squat 

1.) 1×1 @ 95% 

2.) Drop 30/20 for 2×3 

 

C.) RDL 

3×10 @ 62% of 1RM Deadlift 

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Pike + Roll hamstrings