Week 6

Day 1 

A. Snatch - EMOTM - 5@80%;5@85%;5@90% - if it feels good - go for a heavy single ! 

B. Snatch Pull - 3x3@95%

C. Pause Snatch Deadlift @ knee (finish after pause at knee) + Floating Snatch Deadlift
3 sets of 3+1 @90%

D. Back Squat - 3x3@85%

E. 3 rounds ; 25 heavy KB swings ; 50 light wall-ball shots 

Day 2 

A. Jerk -  EMOTM - 5@80%;5@85%;5@90% - if it feels good - go for a heavy single ! 

B. Push Press - 4x3@75%

C. Jumping Back Squat
3x5@25% 

D. Accumulate 10 minutes in a plank. Every break, perform 15 situps. 

Day 3

A. Clean - EMOTM - 5@80%;5@85%;5@90% - if it feels good - go for a heavy single ! 

B. Clean Pull - 3x3@95%

C. Pause Clean Deadlift @ knee (finish after pause at knee) + Floating Clean Deadlift
3 sets of 3+1 @90%

D. Pause Back Squat - 3x3@70% 

E. 21-15-9 ; DB thrusters @30 , burpees with pushups

Day 4

A. Snatch - Heavy Single

B. Clean and Jerk - Heavy Single

C. Front Squat - 3x2@90% 

D. RDL - 3x10 

E. Cardio/Pump of choice