Day 1 

Competition Barbell Lifts Based Off Your PRS

1 Hang Power Snatch + 2 Hang Squat Snatch From the Knee

1x1@ 50,60,65% 2x1@70% 

1 hang Power Clean + 2 Squat Cleans  

1x1@ 50,60,70% 2x1@75%

Strength Barbell Lifts 

Behind The Neck Split Jerk

Work to a Daily Best Set of 3 Reps 

Back Squat 

3x5 AHAP (plan an 6 Week goal) 

Day 2

Competition Barbell Lifts 

1 Squat Clean + 2 Split Jerks 

1x1@50,60,70% 1x3@75%

Strength Barbell Lifts 

Front Squats

5x5 @70% (Speed, Speed, Speed)

Push Press

Work to Daily Best Set of 3 

Good Morning 

3x4 AHAP

Day 3 

Competition Barbell Lifts 


1x3@50,60,70 2x3@75% 2x2@80%

Strength Barbell Lifts 

Over Head Squat 

4x3 @80% of Snatch

Snatch Grip Deadlift Pause at the knee for 3 Sec 

4x3 AHAP


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