5 Week Classic Lift Cycle 3.1

  • Snatch – 3×1 @80%

  • Clean and jerk – 3×1 @75%

  • Snatch pull – 3×3 @95% (of snatch)

  • Snatch deadlift – 3×3 @105% (of snatch)

  • Front squat – 5×3 @80%; follow each set immediately with 3 box jumps

5 Week Classic Lift Cycle 2.5

A) Rest ( for anybody who will not miss a day.)

OR

B) 30 minute AMRAP of: (For those who will miss a day or more)

  • 4 muscle ups (bar or ring)

  • Run 200 m

  • 5 HSPU

  • Run 200 m

  • 6 KB situps @ 55/35 lbs.

  • Run 200 m

5 Week Classic Lift Cycle 2.4

A) Lift: 
  • Jerk – max for day; 3×2 @80% of that

  • Mid-hang snatch – 3×3 @70%

  • Mid-hang clean – 3×3 @70%

 

B) 2 rounds For Time:

  • 5 shoot throughs on 20" box.

  • 15 wall ball shots @ 20/14 lbs.

  • 30 double unders

5 Week Classic Lift Cycle 2.3

  • Snatch – 3×1 @70%

  • Clean and jerk – 3×1 @75% x 1 x 3

  • Clean pull – 3×3 @90% (of clean)

  • Clean deadlift – 3×3 @100% (of clean )

  • Back squat – 5×3 @75%; follow each set immediately with 3 box jumps

 

5 Week Classic Lift Cycle 2.2

A) Lift
  • Power snatch – 4×1 @85%

  • Power clean and power jerk – 4×1 @85%

  • Overhead squat – 85% x 1; 2×2 @75%

 

B) Tabata (8 intervals, 20 second work/10 second rest each interval) x 2 rounds:

  • V – ups

  • pullups

*Alternate movements after each interval. Score = total reps. combined

5 Week Classic Lift Cycle 2.1

  • Snatch – 3×1 @75%

  • Clean and jerk – 3×1 @70%

  • Snatch pull – 3×3 @90% (of snatch)

  • Snatch deadlift – 3×3 @100% (of snatch)

  • Front squat – 5×3 @75%; follow each set immediately with 3 box jumps

5 Week Classic Lift Cycle 1.4

A) Lift
  • Jerk – max for day; 3×1 @80% of that

  • 2-position snatch (floor, mid-thigh) – 65% x 3 sets

  • 2-position clean (floor, mid-thigh) – 65% x 3 sets

  • Push press – 4×5 @75%

B) 3 RFT:

  • 10 KB Alt. Snatch (55lb/35lb)
  • 15 T2B