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