Wednesday
Snatch
1. On the minute x7:
Hang Power Snatch
+ Power Snatch
+ OHS
2. Snatch:
Min1: 2 reps @70%
Min2: 2 reps @75%
Min3: 2 rep @80%
Min4: rest
X4 sets
3. Build to a heavy single for the day
Friday
Clean & Jerk
1. On the minute x3:
3 high hang squat cleans
-rest 1:00
2-position squat clean (Hang + Floor)
-rest 1:00
3 power cleans + 3 front squats
2. On the Minute x5:
5-4-3-2-1 Jerk/Split Jerk. As reps decrease, increase weight.
3. Clean + jerk x4 sets:
Min1: 3+1 @65%
Min2: 2+1 @70%
Min3: 1+1 @75%
Min4: Rest
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