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• Strength:
  Front Squat
  Set 1: 5 reps @65%
  Set 2: 4 reps @75%
  Set 3: 3 reps @80%
  Set 4: 3 reps @85%
  Set 5: 1 rep @90%
  Set 6: 1 rep @95%
  Set 7: 1 rep @101%
  Set 8: 1 rep @101+%
  Rest 2 minutes between sets
• WOD:
  Five rounds for time of:
  Run 400 / Row 250 Meters
  15 Pull-Ups
  15 Wall Ball Shots (10/7.5kg)

Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

• A:
  Six sets of:

  Pause Front Squat @ 24X1 + Front Squat

  Rest 2 minutes

  Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

• B:
  Every 90 seconds, for 12 minutes (8 sets):
  High Hang Snatch x 2 reps @ 65-75% or your 1RM Snatch

  Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

  Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

• C:
  Every 90 seconds, for 9 minutes (6 sets):
  Back Squat x 3 reps @ 75-85% of 1RM
• D:
  Four sets for max reps of:
  45 seconds of Alternating Reverse Lunges (85/55kg – back rack)
  Rest 45 seconds
  45 seconds of Supinated-Grip Strict Pull-Ups
  Rest 45 seconds
• OPTIONAL CONDITIONING WORK:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work…preferably 3-4 hours prior to or after today’s primary work.

  Three sets of:
  Row 1500 Meters @ 80% of your 500m pace
  Rest 4-6 minutes

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.