DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Hang Power clean hold at the knee for 2 sec.

1x3@ 50,60,65% 2x3@70% 

Snatch High Pull

1x3@70% 3x3@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 AHAP 10 lbs heavier than last week

DAY 2

COMPETITION BARBELL LIFTS 

Snatch of the blocks Quick Reset 

1x3@50,60,70% 2x3@75%

Power Clean 

1x2@50,60% 2x2@70%

Jerk: re-rack to your shoulders

4X3@75%

STRENGTH BARBELL LIFTS 

Front Squats

5x5 @70% (Speed, Speed, Speed)

Snatch Grip Dead Lifts: Halt 2" and at your knees  

Work to Daily Best Set of 3x3 AHAP 

Good Morning 

3x4 AHAP

DAY 3 

COMPETITION BARBELL LIFTS 

Power Snatch

1x3@50,60,70% 3x2@75% TAG

Clean and Jerk:  

1x2+3@60,70,75% 2x2+3@80%

STRENGTH BARBELL LIFTS 

Clean Dead Lift 

4x3 120% of Clean 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch 

Work up to 3 singles at 90% then drop and do 1 single emom for 8 min with 75%

Clean and Jerk 

Work up to 3 singles at 90% then drop and do 1 single emom for 8 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.