Day 1

 

  • 3-position snatch (floor, knee, mid-thigh)
    5 sets @ 70%

  • 2 power jerk + 1 split jerk
    5 sets @ 70%

  • Snatch pull
    5×5 @ 90% Snatch

 

Day 2

  • 3-position clean (floor, knee, mid-thigh)
    5 sets @ 70%

  • Clean pull
    5×5 @ 90%

  • Snatch balance –
    max for day; 3×2 @ 78%

 

Day 3

  • Snatch
    5×1 @ 80%

  • Clean & Jerk –
    5×1 @ 80%

  • Front squat
    3×3@ 88%

 

Day 4

  • Snatch
    5×1 @ 80%

  • Clean & Jerk –
    5×1 @ 80%

  • Pause back squat (3 sec pause in bottom) – 3RM