DAY 1
COMPETITION BARBELL
Snatch
4x2@80%
Snatch From 3" Riser
4x3@80%
Behind the Neck Jerk
4x3@80%
STRENGTH BARBELL
Back Squat:
Work to best set of 3. Find your T1RM then do 1 max effort set with 70% of your T1RM.
DAY 2
COMPETITION BARBELL
2 Cleans and 1 Jerk
4x1@80%
Clean from 3" Riser
4x3@80%
Jerk From The Rack
4x3@80%
STRENGTH BARBELL
Barbell Row
4x8 Reps AHAP
DAY 3
COMPETITION BARBELL
Snatch
4x2 @80%
2 Clean and 1 Jerk
4x2 @80%
STRENGTH BARBELL
Front Squat & BW Box Jumps
Every 90 Sec for 6 rounds
Hold a Front squat at parallel for 10 sec with 30% of your back squat T1RM rack it and do 5 box jumps 30"
DAY 4
COMPETITION BARBELL
STRENGTH BARBELL LIFTS
Dead Lift
Work to best 3 rep Find your T1RM then with 70% 5 reps emom for 5 min
Bench Press
Work to best 3 rep Find your T1RM then with 70% 5 reps emom for 10 min