DAY 1
COMPETITION BARBELL
Snatch
3x2@90%
3 Stop Snatch Pull
3x3@90%
Behind the Neck Jerk
3x3@90%
STRENGTH BARBELL
Back Squat:
3x3@90%
DAY 2
COMPETITION BARBELL
2 Cleans and 1 Jerk
3x1@90%
3 Stop Clean Pull
3x3@90%
Jerk From The Rack
3x3@90%
STRENGTH BARBELL
Barbell Row
4x8 Reps AHAP
YTM
100 Reps
DAY 3
COMPETITION BARBELL
Snatch
3x2 @90%
2 Clean and 1 Jerk
3x1 @90%
STRENGTH BARBELL
3 strict ohp + 3 Push Press
4xAHAP
DAY 4
COMPETITION BARBELL
STRENGTH BARBELL LIFTS
Dead Lift
3x3 @ 90%
Bench Press
3x3 @ 90%
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