HIIT

Men/Women
6 Week Cycle, 1st Week
Tuesday:
5 x 2 Halt Cleans 70% of C&J (3 second concentric rise to position 2, pause for 1, Squat Clean) Complete 4 out of 5 increase by 2.5kg next week
4 x 3 Push Jerk at 60% of C&J Make all 4 sets, go up 2.5kg next week
5 x 1 Deadlifts at 90%, go up 5 kg each week

Thursday:
5 x Snatch Pull+ 3 second eccentric to position 2 + Hang Snatch 75%, complete 4 out of 5, increase by 2.5kg next week
4 x 3 Snatch Balance at 60%
Power Clean, work to a heavy 2RM, then 2×3 drop sets minus 10kg

Friday/Extra:
8 x Squat Clean + Hang Squat Clean + 2 Split Jerks at 70%, complete 6 out of 8, go up 2.5kg next week

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