Week 1 Day 1 Monday
Comments (21) | Help | Programs | Exercises
- Back squat – 78% x 2 x 5
- Snatch deadlift – heavy single
- Push press – 5 x 3
- Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
- Glute-ham sit-ups – 3 x 15
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Week 1 Day 2 Tuesday
Comments (20) | Help | Programs | Exercises
- Power clean + push jerk + jerk – 80% of best power clean x 4 sets
- Tall snatch – 5 x 2 - med weight; work speed
3 rounds for time of:8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW
1 min rest
3 rounds for time of:5 box jumps (high as possible)
12 KB cross-chops - 25% BW
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Week 1 Day 3 Wednesday
Comments (17) | Help | Programs | Exercises
- Front squat – 75% x 2 x 5
- Clean pull – heavy single
- Rack jerk behind the neck – heavy single
3 rounds for time of:13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups
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Week 1 Day 5 Friday
Comments (13) | Help | Programs | Exercises
- Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets
- Tall clean – 5 x 2
7 rounds for time of:200 m row
5 burpees
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Week 1 Day 6 Saturday
Comments (5) | Help | Programs | Exercises
- Snatch – heavy single
- Clean & jerk – heavy single
- Back squat – heavy single
Rest 10-15 minutes between each exercisePost numbers and questions to comments.
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Greg Everett