Cycle 3 – Week 12 – Session 2

Program Intensity – 90%

A.) Power Clean + Front Squat x2 + PushPress x2 + Split Jerk x2

B.) Snatch – 3 Position Dead Lift to vertical Hip Drive + Power Snatch + squat – 15 minutes

Clean – 3 Position Dead Lift to vertical Hip Drive + Power Clean + squat – 15 minutes

Front Squats – 4×2 – w/ 3 second pause 1st rep

C.) RDL’s – 5×5

Push Press (front rack) – 5×3

Hollow Rocks – 50

Mobility – 10 minutes (at least)

 

Link of the Day – http://fitr.tv/ – These guys have a pretty awesome podcast with a good mix of everything in it. Enjoy.