Power Snatch+2 Snatch
3@65%
3@70%
then
Jerk from rack:
3x2@70%
3x3@75%
then
Clean Shrug:
7x2@90%
5x3@90%
then
Back Squat:
8@60%
8@65%
6@70%
6x2@75%
then
Stiff legged DL 3x8
Reverse Hyper 2x15
ABMAT SU 3x15
GHD SU 3x10
Tuesday:
Power Clean +2 Clean
3x2@65%
3x3@70%
then
Clean High-Pull:
5x3@70%
5x2@75%
then
Snatch Balance:
3x2@60%
3x2@65%
3x2@70%
then
Push Press:
5x5@75%
then
Back Ext 3x10
Plank for Max time (2 sets) Front and side
Wednesday:
Muscle Snatch:
5@60%
4@65%
3x2@70%
then
3-position clean(floor, kinee, mid thigh)
2@65%
3@70%
then
Clean DL (% based off of clean max)
7x2@100%
5x3@100%
then
FS
8@60%
6@65%
5@70%
3@75%
5@70%
Thursday:
Rest
Friday:
3-Position Snatch (floor, knee, mid-thigh)
2@65%
3@70%
then
Snatch grip shrug
7x2@90%
5x3@90%
Snatch Grip Push Press
5x3@70%
5x2@75%
then
Back Squat
6@60%
6@65%
6@70%
4@75%
Saturday:
Snatch:
3@70%
2@75%
1x2@80%
1@75%
1@80%
then
C&J
3@70%
2@75%
1@80%
1x2@80%
1@75%
1@80%
then
Snatch Shrug
8x5@105%
Romanian DL
8x5@65% of clean max
then
Good Morning 3x12 (Moderate load)
Reverse Hyper 2x15
Hanging Leg Raise (Strict T2B) 3x10
Side bends on GHD.
then