OH Squat 2RM then 4×2@90% of 2RM
Hang Snatch 2RM then 3×2@90%
Clean and jerk 2RM then 3×2@90%
OH Squat 2RM then 4×2@90% of 2RM
Hang Snatch 2RM then 3×2@90%
Clean and jerk 2RM then 3×2@90%
Back Squat with 2 second pause 3 RM then 4×3@95,92.5,90,90% of your 3RM
Power Snatch 2RM then 3×2@90%
Clean and Jerk 2RM then 3×2@90%
Clean 5×5@70,75,75,80,80%
Snatch Balance 5×5@70,75,75,80,80%
Front Squat ,77.5% 2×%
RDL 5×5
Banded Good Morning 3×12
hanging Leg Raises 3×12-15
Plyp Push Ups 3×5
Snatch 5×5@70,75,75,80,80%
Split Jerk Behind the Neck 5×5@70,75,75,80,80%
Back Squat ,77.5% 2×%
Incline Row 3×8 HP
Weighted Sit Ups 3×12
Weighted Hypers 3×12
Box Jumps 3×5
Front Squat with 2 second pause 3 RM then 4×3@95,92.5,90,90% of your 3RM
Snatch 2RM then 3×2@90%
Power clean and jerk 2RM then 3×2@90%
Snatch starting at 80% take 7 attempts on your way up. then drop to 80% and take 7 more attempts
clean and jerk starting at 80% take 7 attempts on your way up. then drop to 80% and take 7 more attempts
Pause Back Squat starting at 80% take 7 attempts on your way up. then drop to 80% and take 7 more attempts
Clean 4×5@60,65,70,70%
Snatch Balance 4×5@60,65,70,70%
Front Squat 6@70,75,75%
RDL 5×5
Banded Good Mornings 3×12
Hanging Leg Raises 3×12-15
Plyo push ups 3×5
2” Deficit Snatch to a max starting at 80% take 7 attempts on the way up. Then Drop back to 80% and take 5 singles to a second max
2” Deficit Clean to a max starting at 80% take 7 attempts on the way up. Then Drop back to 80% and take 5 singles to a second max
Back Squat to a max starting at 80% take 7 attempts on the way up. Then Drop back to 80% and take 5 singles to a second max
Press from split 5×5
Snatch 4×5@60,65,70,70%
Split Jerk Behind the Neck 4×5@60,65,70,70%
Back Squat 6@70,75,75%
Incline Row 3×8
Weighted Sit Ups 3×12
Weighted Hypers 3×12
Box Jumps 3×5
Hang power snatch starting at 70% take 7 attempts on your way up. then drop to 80% and take 7 more attempts
Hang Power clean and jerk starting at 70% take 7 attempts on your way up. then drop to 80% and take 7 more attempts
Front Squat starting at 70% take 7 attempts on your way up. then drop to 80% and take 7 more attempts