Day 1:

 

  • 3-position snatch (floor, knee, mid-thigh):
    5 sets @ 65%
  • 2 power jerk + 1 split jerk:
    5 sets @ 65%
  • Snatch pull:
    5 x 5 @ 85% (of snatch)
  • Front Squat:
    Find a 1RM

 

Day 2:

  • 3-position clean (floor, knee, mid-thigh):
    5 sets @ 65%
  • Clean pull:
    5 x 5 85% (of clean)
  • Snatch balance – max for day;
    3×2 @ 75% of Max

 

Day 3:

  • Snatch
    5×1 @ 80%
  • Clean & jerk:
    5×1 @ 80%
  • Front squat :
    3 x 3 @ 85%

 

Day 4:

  • Snatch
    5×1 @ 80%
  • Clean & jerk:
    5×1 @ 80%
  • Pause back squat:

Work up to a 3RM w/ a 3 sec pause in the bottom of each rep