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Snatch- block mid thigh- 50x5/ 60x5/ 70x5/ 75x5 (2x)/ 70x5
Front Rack Jerk- 70x4/ 80x3/ 90x2 (2x)
Back Squat:
Always warm up with full depth, ex. 35%x5, 45%x3, 55%x3,65x3
Find max Triple= 4″ above parallel, then 88%-3×3 full depth
Cl Pull- 100x5. 120x4/ 140x2 (2x)
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Sn Bal- 70x5/ 80x5 (3x)- off best sn
Front Squat- 7 seconds in bottom, 15 seconds in top, Max, then 83% 3×3
BB Press- med x 5 (3x)
Plank- 30 sec on / 30 sec off, 5x
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A.) Clean and Jerk- block mid thigh
4+1 w/ 60, 4+1 w/ 70, 3+1 w/ 75 (2x)
B.) Back Squat- 10RM, then -5 & -10% for 10
C.) Sn Pull- 1 +3- 90/ 100/ 105/ 110 (2x)
3x
D1.) 10 Roll outs with ab roller,
D2.) 1 min Deadbug
