12/30/16: Week 6, Day 3

_________________________________________________

Leg Program

__________________

A.) Jerk from front- 60x5/ 70x4/ 80x3/ 90x2 (2x)

B.) Back Squat:

Always warm up with full depth, ex. 35%x5, 45%x3, 55%x3,65x3

Back Squat: max 3- 2″ above, then 88%/3×3 full depth

C.) Sn First pull- 100x3 (3x)

______________________________________________________

The Program

______________________

A.) Power Sn + Behind the neck PP + OHS- 60/ 65/ 70 (2x) - of snatch

B.) Snatch- 60x2/ 70x2/ 80x2 (2x)

C.) Power Clean + Front Squat + Jerk- 60/ 65/ 70 (2x)

D.) Clean + Jerk- 2+2 w/ 70/ 2+2 w/ 75/ 2+2 w/ 80 (2x)

E.) Back Squat- 60x3/ 70x3/ 80x3/ 85x3 (3x)