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
Snatch
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