DAY 1 

COMPETITION BARBELL 

Snatch

4x2@80% 

Snatch From 3" Riser

4x3@80% 

Behind the Neck Jerk 

4x3@80%

STRENGTH BARBELL 

Back Squat: 

Work to best set of 3.  Find your T1RM then do 1 max effort set with 70% of your T1RM. 

DAY 2 

COMPETITION BARBELL 

2 Cleans and 1 Jerk 

4x1@80% 

Clean from 3" Riser 

4x3@80% 

Jerk From The Rack 

4x3@80% 

STRENGTH BARBELL

Barbell Row 

4x8 Reps AHAP

DAY 3 

COMPETITION BARBELL 

Snatch 

4x2 @80%

2 Clean and 1 Jerk 

4x2 @80%

STRENGTH BARBELL

Front Squat & BW Box Jumps

Every 90 Sec for 6 rounds

Hold a Front squat at parallel for 10 sec with 30% of your back squat T1RM rack it and do 5 box jumps 30" 

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 

Work to best 3 rep Find your T1RM then with 70% 5 reps emom for 5 min 

Bench Press 

Work to best 3 rep Find your T1RM then with 70% 5 reps emom for 10 min