If you are competing at the local comp. Here is your taper in for Saturday. 

Monday

Snatch Opener x 5 attempts

Clean and Jerk Opener x 5 attempts

Front Squats – 5×3 @ 80% of 1rm

Tuesday

Snatch Max. No more than 3 misses.

Clean and Jerk Max. No more than 3 misses.

Wednesday

Snatch Opener x 3 attempts

Clean and Jerk Opener x 3 attempts

Front Squats – 5×3 @ 80% of 1rm

Thursday

Rest Day

Friday

Snatch – 5×1 @ 80% of opener

Clean and Jerk – 5×1 @ 80% of opener

Saturday

Meet Day

 

 

DAY 1 

COMPETITION BARBELL 

Snatch

3x3@75% 

Snatch From 3" Riser

3x3@75% 

Behind the Neck Jerk 

3x3@75%

STRENGTH BARBELL 

Back Squat: 

Work to best set of 5.  Find your T1RM then do 1 max effort set with 65% of your T1RM. 

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

3x1@75% 

Clean from 3" Riser 

3x3@75% 

Jerk From The Rack 

3x3@75% 

STRENGTH BARBELL

DAY 3 

COMPETITION BARBELL 

Snatch 

3x3 @75%

3 Clean and 1 Jerk 

3x1 @75%

STRENGTH BARBELL

Back Squat & BW Box Jumps

Every 90 Sec for 6 rounds

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

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 

Work to best 5 rep Find your T1RM then with 65% 5 reps emom for 5 min 

Bench Press 

Work to best 5 rep Find your T1RM then with 65% 5 reps emom for 10 min 

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