PART I:  STRENGTH

Build to a Heavy Thruster
5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1


PART II:  CONDITIONING

5 Rounds of Bergeron Beep Test
7 Thrusters 75/55
7 Pull-ups
7 Burpees

or

OLYMPIC WORKOUT


Snatch day

Warmup: no heavier than 40-50% 
Muscle snatch+OH squat 2(2+1)
Full muscle snatch catch parallel 3(2)

Sunday’s work: 
Snatch 
aka “snatch squat”or “squat snatch”
2(3) 60% 
3(3)75% 
4(2) 80% 

Corrective/ supplemental exercises:
OH squat w/ instability: 5(5) 
-tempo 5 eccentric-3 isometric-1 concentric 
-resistance bands on both ends w/ KB 

Press in snatch: 4(6)
-bottom of snatch press overhead 

Extra homework/classwork 
For whoever wants to do bodybuilding/core 
Triceps extension 3(10-15) 
Lat pull down 3(10-15)
Dead bug 5(1minute) 
McGill side plank 5(1minute)