1) Fitness: Every minute on the minute (EMOM) for 15 minutes, one full clean or hang clean. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 15 minutes, one full clean. Start at 75%; you may work up but there should be zeromisses.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2b) Pendlay Rows, 3x 10 AHAP
Optional independent work:
3a) Fat Grip Unilateral Farmer’s Walk, 25m x 6 – alternate hands (50m per round) – AHAP with good form (keep body/shoulders/pelvis square with no stopping during 25m segments)
1) Fitness: EMOM for 12 minutes, one full snatch. Start light and work up in weight throughout. If form degrades then drop weight back down.
Performance: EMOM for 12 minutes, one full snatch with a three second pause at the absolute bottom. Start at around 70%; you may work up but there should be zeromisses.
2) Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, work to a heavy single with a three second pause at the absolute bottom. Then do 3×3 @ 80% with no pauses.