We start a 12 week cycle this week. Let me know if you have any questions along the way. I'm not going to write out all your prep work to your working sets. You should have the concept buy now. If you don't email me or look back to the 24 weeks previous. 

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

Snatch 

3x3@70% 

Hip Snatch or Hang Snatch From the Power Position

Work to your best set of 2 

 

STRENGTH BARBELL LIFTS 

Back Squat: 

 

Work to your best set of 5. Keep it fast, no grinding. 

Snatch Grip Hanging High Pull 

4x8 Heavy 

Day 2 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

3 Cleans and 1 Jerk 

3x3@70% 

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

Work to your best 2 reps 

STRENGTH BARBELL LIFTS 

Dumbbell Balance Overhead Press

50 Reps with 60% of best OHP 

Day 3 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

3x3 @70%

3 Clean and 1 Jerk 

3x3 @70%

STRENGTH BARBELL LIFTS 

Day 4 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Strength Barbell Lifts

Work To best set of 5 in the DL 

One Max effort set with 75% 

Work to best set of 5 Bench Press 

One max Effort set with 75%