DAY 1 

COMPETITION BARBELL 

Snatch

4x3@75% 

Hip Snatch/Hang Snatch From the Power Position

Work to your best set of 2 1x2@95% 1x2@90%

 

STRENGTH BARBELL 

Back Squat: 

Work to your best set of 3. Keep it fast, no grinding. 

Snatch Grip Hanging High Pull 

4x8 Heavier than last week

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

4x3@75% 

Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead. 

Work to your best 2 reps 1x2@95% 1x2@90%

STRENGTH BARBELL

Dumbbell Balance Overhead Press

50 Reps with 60% of best OHP (25 each leg)

DAY 3 

COMPETITION BARBELL 

Snatch 

4x3 @75%

3 Clean and 1 Jerk 

4x3 @75%

STRENGTH BARBELL

Banded Speed Squat 

Every 90 Sec hit 3 Reps with 65% (at the top) of your best 3rm from Day 1.

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Work To best set of 3 in the DL 

Every 90 Sec hit 3 Reps with 65% (at the top) of your best 3rm 

Work to best set of 3 Bench Press 

Every 90 Sec hit 3 Reps with 65% (at the top) of your best 3rm