A.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

B.
In 15 minutes build to today’s heavy…
Snatch x 1.1
(2-3 second reset between reps)

When the running clock reaches 15:00, drop back down to 65%, and then…

In 15 minutes build to today’s heavy…
Snatch x 1 rep

Make jumps of 5-10 lbs as you build loads.

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Before today’s session,

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.

B.
Three sets of:
Jerk Recovery x 3 reps @ 90-95%
Rest as needed

C.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 –

A.
Build to today’s 1-RM…
Pause Front Squat @ 33X1 + 2 Front Squats

Perform one pause squat with a 3-second hold at the bottom, followed immediately thereafter by two front squats with no prescribed tempo.

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

C.
For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)

D.

Barbell Warm-Up
Snatch with empty Barbell
(5 reps of each, 1-2 times through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

Repeat with 95/65 lbs for two sets of 3 reps.

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50-60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-70%

Followed by…