A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 50-60%
*Sets 3-4 = 2 reps @ 60-70%
*Sets 5-6 = 1 rep @ 70-80%
*Sets 7-8 = 1 rep @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 50-60%
*Sets 3-4 = 2 reps @ 60-70%
*Sets 5-6 = 1 rep @ 70-80%
*Sets 7-8 = 1 rep @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

C.

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.
Swimming Tip of the Week: Review the following article on body position tips!

A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

B.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single

C.
Every minute, on the minute, for 30 minutes (10 Rounds):
Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
Minute 2: 10 Kettlebell Thrusters (24/16 kg)
Minute 3: 15/10 Calories of Assault Bike

D.
Three sets of:
Glute-Ham Raises x 10 reps
Rest as needed
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Handstand Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

B.
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 70-80% of 1-RM Jerk

Immediately followed by…

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%

Followed by…

Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

B.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5-6 reps @ 75%

C.