Monday
Snatch (Squat)
2x2 40,50,60
1x3 65,70,80
3x2 90
Squat Clean & Push Jerk
2x2 clean + 2x Split jerk 40,50,60
1x3 clean + 1 Split jerk 70,80
5x1 clean + 1 Split jerk 90
Backsquat (3sec pause @bottom)
1x6 40,50,60
1x5 65,70,80
3x3 90
Wednesday
Push press
1x4 40,50,60
1x3 65,70,80
5x1 90
Snatch Balance
4x1 SB + 4 OHS 40,50
4x 1 SB + 3 OHS 55,60
Accessories
4x6 Barbell Hip Thrust
4x6 Box Jump
4x6 Pendlay Row
*Slightly heavier weight from last week
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