DeadLift 1×5/+1.25-2.5kg > than last week
Press 3×5/+1.25-2.5kg > than last week
Jerk Drive 3-5×1/AHAP
12 Chin Ups
10 Weighted Sit Ups
8 Full GHD’s
Press 3×5/+1.25-5kg > then last week
Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
Power Snatch 3×5/+1.25-5kg > then last week
Power Clean & Push Jerk 5×3/80% of last week
Bench Press 3×5/+1.25-5kg > then last week
3 Pos Snatch RDL+High Pull 3×1ea/AHAP
*Go from the Ground to the Knee hold 2sec, down to the Shin hold 2sec, up to Mid-Thigh hold 2sec, down to the Shin hold 2sec, then Full Pull. It never touches the ground after the pick.
Clean Pull from Blocks at Mid-Thigh 3×5/AHAP
Rest or Light work, Prep for this weekend, Work on your Technique!!!