DAY 1 

COMPETITION BARBELL 

Snatch

3x3@80% 

Hip Snatch/Hang Snatch From the Power Position

Work to your best single: 1x2@95% 1x2@90%

STRENGTH BARBELL 

Back Squat: 

7x3 @65% White hot nasty speed

Snatch Grip Hanging High Pull 

4x8 Heavier than last week

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

3x1@80% 

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

Work to your best single 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 

3x3 @80%

3 Clean and 1 Jerk 

3x1 @80%

STRENGTH BARBELL

Front Squat

Every 90 Sec hit 3 Reps with 65% of your best for 7 rounds 

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 7x3 at 65% of off 95% of your best DL from last week. 

Bench Press 7x3 at 65% of off 95% of your best Bench Press from last week.

Share

Share