WEDNESDAY PREP SESSION: TURKISH GET-UP 12:00 NOVICE = INTRO & INSTRUCTION WITH COACH PROFICIENT & ADVANCED = FIND 1RM ON EACH ARM WORK CAPACITY: BUTCHER PUSH EVERY 4:00 X4 *ATHLETE CHOOSES LOAD SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS) *ATTEMPT TO INCREASE HOLD TIME AND REPS FROM LAST WEEK #turkishgetup #butcherpush #handstandpushups #handstandhold

THURSDAY PREP SESSION: ROWING 12:00 TECHNIQUE FOCUS :20 ROW / :40 REST X12 OLY: HANG CLEAN 7:00 EMOM 1 HANG CLEAN *ASCEND TO HEAVIEST LOAD METCON: "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS #rowing #hangclean #diane #deadlifts #handstandpushups

THURSDAY PREP SESSION: FRONT SQUATS AND PUSH PRESS SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS) *ATTEMPT TO INCREASE HOLD TIME AND REPS FROM LAST WEEK OLY: CLEAN & JERK 12:00 EMOM 3 CLEAN + 1 JERK X4 2 CLEAN + 1 JERK X4 1 CLEAN & JERK X4 *ASCEND TO HEAVIEST LOAD #frontsquat #pushpress #handstandpushups #cleanjerk

TUESDAY PREP SESSION: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUATS EVERY 1:30 5 REPS X7 *ATHLETES MAY USE A RACK **ASCEND TO HEAVIEST LOAD OLY: SNATCH 8:00 EMOM 1 POWER SNATCH + 1 HANG SNATCH *ASCEND TO HEAVIEST LOAD (BELOW 85%) INTERFERENCE: DEATH BY HSPU + RING DIP 1+1, 2+2, 3+3...ETC... #overheadsquat #snatch #handstandpushups #ringdips #powersnatch #hangsnatch