DAY 1
COMPETITION BARBELL
Snatch
3x3@80%
Hip Snatch/Hang Snatch From the Power Position
Work to your best single: 1x2@95% 1x2@90%
STRENGTH BARBELL
Back Squat:
7x3 @65% White hot nasty speed
Snatch Grip Hanging High Pull
4x8 Heavier than last week
DAY 2
COMPETITION BARBELL
3 Cleans and 1 Jerk
3x1@80%
Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead.
Work to your best single 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
3x3 @80%
3 Clean and 1 Jerk
3x1 @80%
STRENGTH BARBELL
Front Squat
Every 90 Sec hit 3 Reps with 65% of your best for 7 rounds
DAY 4
COMPETITION BARBELL
STRENGTH BARBELL LIFTS
Dead Lift 7x3 at 65% of off 95% of your best DL from last week.
Bench Press 7x3 at 65% of off 95% of your best Bench Press from last week.
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