DAY 1 

COMPETITION BARBELL 

Snatch

2x3@65% 

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 single. Keep it fast, no grinding. 

Snatch Grip Hanging High Pull 

4x8 Heavier than last week

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

2x1@65% 

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 

2x3 @65%

3 Clean and 1 Jerk 

2x1 @65%

STRENGTH BARBELL

Banded Speed Squat 

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

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Work To best single in the DL 

Work to best set of single in the Bench Press 

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