DAY 1
COMPETITION BARBELL
Snatch
2x3@65%
Hip Snatch/Hang Snatch From the Power Position
Work to your best set of 2: 1x2@95% 1x2@90%
STRENGTH BARBELL
Back Squat:
Work to your best single. Keep it fast, no grinding.
Snatch Grip Hanging High Pull
4x8 Heavier than last week
DAY 2
COMPETITION BARBELL
3 Cleans and 1 Jerk
2x1@65%
Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead.
Work to your best 2 reps 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
2x3 @65%
3 Clean and 1 Jerk
2x1 @65%
STRENGTH BARBELL
Banded Speed Squat
Every 90 Sec hit 3 Reps with 65% (at the top) of your best 1rm from Day 1.
DAY 4
COMPETITION BARBELL
STRENGTH BARBELL LIFTS
Work To best single in the DL
Work to best set of single in the Bench Press
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