DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch hold at the knee for 2 sec.

1x2@ 50,60,70,80 1x1@85,90% 

Power Clean 

1x3@60,70% 2x2@80,85% 

STRENGTH BARBELL LIFTS 

Behind The Neck Split Jerk

Work to a Daily Best Set of 3 Reps 

Back Squat: Keep the same weight for all 3 sets.

3x5 AHAP 10 lbs heavier than last week

DAY 2

COMPETITION BARBELL LIFTS 

Clean Grip Overhead Squat: With the weight on the blocks start with arms locked out in the bottom the the OHS

Work to your best set of 3 reps 

STRENGTH BARBELL LIFTS 

Front Squats

5x4 @75% (Speed, Speed, Speed)

Kang Squats   

Work to Daily Best Set of 5x3 @70% of your best snatch

DAY 3 

COMPETITION BARBELL LIFTS 

Hang Squat Clean 

1x2@60,70,75% 3x2@80% 

Jerk of the Rack: rerack to shoulder 

1x3@60,70,75% 3x2@80%

STRENGTH BARBELL LIFTS 

Snatch Grip Dead Lift 

4x3 120% of snatch 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch 

Work up to 3 singles at 92.5% then drop and do 1 single emom for 10 min with 75%

Clean and Jerk 

Work up to 3 singles at 92.5% then drop and do 1 single emom for 10 min with 75%

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 15%~ > Mondays squat session.