Snatch

  • 3 sets : build up tp 65%
    • 1 snatch pull
    • 1 floating snatch
    • 1 ohs
  • 6 sets : every : 90
  • sets 1 – 4 :
    • 2 snatch @ 65%
        • *focus on form & speed thru middle
  • sets 5 – 6 :
    • 3 snatch pulls @ 75%

Clean & Jerk 

  • 3 sets : build up to 65%
    • 1 clean pull
    • 1 power clean
    • 1 front squat
    • 1 jerk
  • 6 sets : every : 90
  • sets 1 – 4 :
    • 2 cleans + 1 jerk @ 65-70%
        • *1st clean, pause in catch
  • sets 5 – 6 :
    • 3 clean pulls @ 75%

Accessory

  • 2 sets
    • 10 push press @ 50%
    • 10 RDL
    • :60 plank on hands