Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Hang Power Clean 3@50%, 3@60%, 3@65%, 2x3@70%Back Squat 5RM, 4x5@90%Bench or Floor Press 5x8

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Hang Full Snatch3@50%, 3@60%, 3x65%, 3@70%, 2x3@75%

Snatch High Pulls 3@70%, 3x3@80%Barbell Overhead Lunges 5x5

Conditioning4roundsMax Strict HSPU15 Pendley Rows (med weight)rest min1 between rounds

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Rest

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Hang Power Clean 2@50%, 2@60%, 2x2@70%Strict Press 5RM, 4x5@90%DB row 5x10 each arm

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch Deadlifts, (pause at knees and pockets) 2x3@75%, 3x3@80%Overhead Squat 4@50%, 3@60%, 3@65%, 3@70%Clean Deadlifts 4@75%, 4x4@80%

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 62 snatch high pulls + 1 power snatch 1@50%,1@60%, 1@65%, 2@70%Front Squat 3RM 4x3@90%Push Press (behind head) 5Rm, 4x3@90%

Conditioning6rounds5 strict pull ups5 ring dips10 jumping lunges

Week 2Monday

Tuesday

Particular scaling or adjustments Workout Score/Time and Notes

Particular scaling or adjustments Workout Score/Time and Notes

Saturday

Particular scaling or adjustments Workout Score/Time and Notes

Wednesday

Thursday

Particular scaling or adjustments Workout Score/Time and Notes

Friday

Particular scaling or adjustments Workout Score/Time and Notes