Week 10.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk A Segmented high pull (shin, knee, high hang), Hang muscle clean, Hang power,  push jerk, and full clean and split jerk 4x2,2,2,2,2 E2MO2M   B Split and... [Read more]

Week 9.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk A Segmented high pull (shin, knee, high hang), Hang muscle clean, Hang power,  push jerk and full clean 4x3,3,3,3,3 E2MO2M   B Split hold with Behind... [Read more]

Week 8.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Muscle clean, Clean pull, hang power clean, squat clean, split jerk 3x3,3,3,3 E2MO2M   Split hold with behind neck press 3x6   Power or squat clean and... [Read more]

Week 7.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean Deadlift, clean pull, muscle clean, power clean, squat clean 4x3,3,3,3,3 E2MO2M   2 position power or squat clean and Jerk 6x2+1 -for quality 16min   Racks... [Read more]

Week 6.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean Deadlift, clean pull, muscle clean, power clean, deep power clean, squat clean 3x3,3,3,3,3,3 E2MO2M   2 position power or squat clean and Jerk 6x2+1 -for quality... [Read more]

Week 5.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean Deadlift, clean pull, muscle clean, power clean, deep power clean, squat clean 3x3,3,3,3,3,3 E3MO3M 2 position power or squat clean and Jerk 5x2+1 -for quality... [Read more]

Week 4.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up Muscle clean, High pull, Power Clean, front squats, Full Clean 5x3,3,3,3,3 E3MO3M   2 position power or squat clean and Jerk 5x1+1 -for... [Read more]

Week 3. It's a good week this one. Tie your shoelaces tight you're going need it.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up Muscle clean, High pull, Power Clean, front squats, Full... [Read more]

Week 2 testing week. Testing week is with you check out the program choose your battle and put some numbers down.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up "TEST" BB complex. 20mins... [Read more]