Snatch 7×1@87.5%

Clean and Jerk 7×1@87.5%

Front Squat 5RM

Broad Jumps 5×5

Midline Work: Choose 2

Power Snatch from block 2RM then 2@90%

Power Clean and Jerk from block 2rm then 2@90%

DB Walking Lunges 5×10 each leg

Kneeling KB press 3×10

Midline Work: Choose 2

1) Jerk Behind the neck 2RM then 2@90%
2) Clean + Hang Clean + High Hang Clean find max then 2@90%
3) Clean Grip Deadlift 5×5
4) Bent Over Row 5×8
5) Box Jumps 5×3
6) Midline Work: Choose 2

1)Snatch + Hang Snatch + Over Head Squat  + Snatch Balance find max then 2@90%
2) Snatch Pull 5×3@95%
3) Back Squat 5RM then 2@90%
4) Weighted Chin Ups 5×8
5) Depth Jumps 3×10
6) Midline Work: Choose 2

1) Snatch 2RM
2) Clean and Jerk 2RM
3) Box Jumps Highest possible, rest 2 minutes in between
4a) Plyo Push Up 3×10
4b) Pull ups 3×10

1) Power Snatch from blocks 2RM then 2@90%
2) Power Clean from blocks 2RM then 2@90%
3) Push Press 5×5
4) DB Walking Lunges 5×10 each leg
5) TYI’s 3×12 (On stability ball or incline bench)
6) Midline Work: Choose 2

1) Weightlifting Wednesday
2) Front Squat 5×5@80%
3) Turkish Get Ups 5×5 Each side
4) Vertical Jumps 5×15 seconds.
5) Depth Jumps 3×10

1) Power Jerk + Jerk with 3 second pause at the dip (1+1) then 2@90%
2) Clean Pull + Hang Clean + Clean find max then 2@90%
3) Clean Grip Deadlift 5×5
4) Bent Over Row 5×10
5) Goblet Lunge Jumps 5×10 each leg
6) Midline Work: Choose 2

1) Snatch Pull + Hang Snatch Snatch + Snatch (2+1+1) then 2@90%
2) Snatch Balance 2RM then 2@90%
3) Back Squat 5×5@80%
4) Weighted Chin Ups 5×10
5) Depth Jumps 2×10
6) Midline Work: Choose 2

1) Clean and Jerk 2RM find max then 2@90%

2) Push Press 8RM

3) Front Squat 3×8@90% of 8RM

4a)Plyo Push Up 5×10

4b)Pull ups 5×10

Rest 2 minutes in between rounds

5) Single Leg Swiss ball Hamstring Curls 5×10

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