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%

Share