DAY 1
COMPETITION BARBELL
Snatch
2x2@70%
Snatch From 3" Riser
2x3@70%
Behind the Neck Jerk
2x3@70%
STRENGTH BARBELL
Back Squat:
Work to best single
DAY 2
COMPETITION BARBELL
2 Cleans and 1 Jerk
2x1@70%
Clean from 3" Riser
2x3@70%
Jerk From The Rack
2x3@70%
STRENGTH BARBELL
Barbell Row
4x8 Reps AHAP
YTM
100 Reps
DAY 3
COMPETITION BARBELL
Snatch
2x2 @70%
2 Clean and 1 Jerk
2x1 @70%
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 Single
Bench Press
Work to best Single