Snatch Press 5/60% 5/70% 6+/80%
Snatch 3/45% 3/55% 2/65% 2/75% 3-5×1/85%
Clean & Jerk 2/45% 2/60% 1/70% 3-5×1/80%
Back Squat 5/60% 5/70% 6+/80%
Compete
or
Rest
Compete
or
Rest
Snatch 3×1/40% 3×1/50% 2×1/60% 3×1/70%
Clean & Jerk 2×1/35% 2×1/55% 3×1/65%
or
Rest
Rest
or
Snatch Press 3/45% 3/55% 3/65%
Snatch 3×1/40% 3×1/50% 2×1/60% 3-5×1/70%
Clean & Jerk 2×1/35% 2×1/55% 3-5×1/65%
Snatch High Pull 3/75% 385% 3/95%
Snatch 3×1/40% 3×1/50% 2×1/60% 3-5×1/70%
Clean & Jerk 2×1/35% 2×1/55% 3-5×1/65%
Back squat 3/50% 3/60% 3/70%
If you are not competing this weekend here is your Aux Work!
AMRAP in 10min
3 Clapping Push Ups
6 Chest to Bar Chin Ups
12 Single Leg Squat (6ea)
Snatch 3×1/45% 3×1/55% 2×1/65% 5-7×1/75%
Clean & Jerk 2×1/45% 2×1/60% 5-7×1/70%
If you are not competing this weekend here is your Aux Work!
High Hang Snatch + Power Snatch -MTR- 5-7×3+1/
Snatch Deadlift 3-3-3/RFH
4 Rounds AQAP
5 Box Jumps
10 Supine Pull Up
15 GH Sit Up
20 Kettle Bell Swing
6 Weeks Out
Snatch 3/45% 3/55% 2/65% 2/75% 5×1/85%
Clean & Jerk 2/45% 2/60% 1/70% 5×1/80%
No Competition this weekend Aux Work
Snatch Push Press + Over Head Squat 1+1/75% 1+1/85% 1+(1+)/95%
5 Rounds AQAP
4 Hand Stand Push Ups
8 Wide Grip Behind the Neck Pull Up
12 Single Leg Squat (6ea)
End of Week 2
Rest
Mid-Day
1. Press 3-3-3
2. Sotas Press 2-2-2
3. Snatch 3×1/>90%
4. Clean & Jerk 3×1/>90%
5. 5-10-15-10-5
True Push Ups
Chin Up w/ Stiff Leg Kip
6. 4-8-12-8-4
Ring Pull Up
Ring Dips
7. 12-9-6-3-6-9-12
1 Arm Row
1 Arm Bench Press
8. 3x
Hand Stand 45sec
Hanging L-Hold 30sec
Russian Twists 15ea/10-20kg
Stretch 10-15min
