DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

1x2@60,70,80,85 1x1@90% 1x2@85%

Power Clean and Power Jerk

 1x1+2@ 60,70, 75, 2x1+2@80%

STRENGTH BARBELL LIFTS 

Sots Press 

Work to a Daily Best Set of 5 Reps 

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

3x5 heavier than last week

ACCESSORY

Over head walking lunge

a1) 3x10 AHAP (snatch or clean and press to top position) Work to at least 10 lbs heavier than last week. 

a2) 3xME Pull Ups

 

DAY 2

COMPETITION BARBELL LIFTS 

Jangle Balance Split Press: Hold in Overhead position for 2 Sec:

Work to your best set of 3 reps

Video Your Best attempt, Make sure the knees do not cave in.  Keep a strong base. 

STRENGTH BARBELL LIFTS 

Banded Back Squats 

7x3 @30% 1rm Plate weight + looped purple band (Speed, Speed, Speed)

Kang Squats   

5x3 @70-75% of your best snatch

 

DAY 3 

COMPETITION BARBELL LIFTS 

Snatch Snatch High Pull + Snatch: Do not let the weight touch the floor  

1x2+1@60,70,80,85,1x1+1@90%,85%  

Clean Pull + Squat Clean  

1x2+1@60,70,80,85%  

STRENGTH BARBELL LIFTS 

Power Jerk Re-Rack to Shoulders: Hold in the power position for 3 seconds  

Work to Best set of 3 --> Drop 20% and do 1 ME set without a pause 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch 

1 Rep @75% EMOM for 15 min

Clean and Jerk 

1 Rep @75% EMOM for 15 min

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 10%~ > Mondays squat session.

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