We will start our return to in-house programming with a 6 week, Olympic weightlifting block. This should be a smooth transition as PRVN was just starting something similar. The metcons will not have a special focus but will be affected a little bit by the strength programming. Here are some things you can expect to see:

• There will be at least 4 barbell strength days each week, focused mostly on developing snatches, cleans and jerks, and squatting.
• We will start with more complexes and technique development and get more simple and specific to the full lifts each week while increasing loads.
• There will be opportunities to test the lifts in weeks 5 and 6.
• We will only do conventional deadlifts once for strength in this block but they will appear in the metcons a few times. There will be plenty of other pulling/hinging going on so you will definitely not lose strength in that range of motion.
• There will be alternating weeks of back squats and front squats with reps mostly in the 3 – 5 range.
• We will do fewer barbell focused metcons as the volume of barbell reps in the strength will be a little higher than usual.