Week 11

Monday

Snatch 75% for 12 singles done EMOM

Clean and jerk 75% for 12 singles done EMOM

Hip extension/back raise 2 sets of 10

Tuesday

Front squat 4 sets of 3 with 75%

Back squats 4 sets of 3 with 75%

Press from the split 2 sets of 10

Wednesday

Power snatch from a 2 inch riser

Power clean from a 2 inch riser

Neck power jerk to 3RM

Snatch high pulls 3 sets of 5 with 85% Hip extensions/back raises 2 sets of 10

Friday

Snatch from a 2 inch riser

Clean from a 2 inch riser

Rack jerk to a 3RM

Clean high pulls 3 sets of 5 with 85% Back extensions 2 sets of 10

Saturday

Front squat to a 3RM

Arch back GM

Jerk recoveries work up to a max Push press 3 sets of 5 with 80%