Warm Up: 8 minutes
- complete required reps every minute for 8 minutes. Remaining time of minute is recovery.
- kettle hard clean: 4R/ 4L
- kettle snatch: 5R/ 5L
- Work "Olympic Lifting" Thursday
- barbell power clean or barbell hang clean: 1 rep/ 5 - 8 sets: use 5- 10% more weight than last week
- barbell power snatch or barbell hang snatch: 40 total reps: use poundage from 1st week of this routine.
Work: Assistance: 3 sets/ 8 reps on all
- single leg body weight squat: R/ L
- single leg hip bridge: R/ L
Work: Ab: 3 sets/ 20 reps
- knees to elbows