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