Day 1

  • Snatch from blocks or mid-hang –
    6×2 @ 65%

  • Power jerk –
    6×2 @ 65%

  • Snatch pull –
    5×4 @ 90% (Snatch)

 

Day 2

  • Clean from blocks or mid-hang
    6×2 @ 65%

  • Clean pull –
    5×4 @ 90% (Clean)

  • Snatch balance – max for day; 80% of that x 2 x 2

 

Day 3

  • Snatch –
    3×1 @ 90%

  • Clean & jerk –
    3×1 @ 90%

  • Front squat –
    3×2 @ 90%

Day 4

  • Snatch –
    3×1 @ 90%

  • Clean & jerk –
    3×1 @ 90%

  • Pause back squat (3 sec pause in bottom)
    Find a 2 Rep Max