DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Clean and Jerk 

1x2+1@ 60,70,80% 2x2+1@85% 

Hang Power Snatch

1x3@50,60,70% 2x2@80% 

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 heavier than last week

Accessory

Over head walking lunge

3x10 AHAP (snatch of clean and press to top position) If you want to work this into a metcon do it. Just make sure to increase your load every round. 

 

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 (This should be 120-130% of your best snatch)

STRENGTH BARBELL LIFTS 

Front Squats

6x4 @75% (Speed, Speed, Speed)

Kang Squats   

5x3 @70-75% of your best snatch

DAY 3 

COMPETITION BARBELL LIFTS 

Snatch off the Block  

1x3@50,60,70,80 1x1@85% (if you feel good take 2 sets and go for a max) 

Snatch High Pull off the Blocks  

3x4@90%

STRENGTH BARBELL LIFTS 

Power Jerk Re-Rack to Shoulders  

Work to Best set of 4x3 --> Drop 20% and do 2 ME sets 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch (If you feel good take two extra sets and try and hit a PR)

Work up to 3 singles at 95% then drop and do 1 single emom for 10 min with 75%

Clean and Jerk 

Work up to 3 singles at 95% 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.

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