Day 1
A. Power Snatch 70x3 80x3 83(2x2) (10Reps)
B. Snatch 80x3 86(2x2) (7 Reps)
C. Back Squat 10RM +-5% & -10%
305x10. 295. 275D. Strict Press 5x3 @90% of last weeks 3
165#E. Snatch Pulls 100(2x2) 105x3 (7 Reps)
F. Sn.Pu.to.St.Leg 105(2x3) 110(4x1) (10 Reps)
Accessory work:
A. Good Mornings w/jump 3x4 @ last weeks weight
B. Single Leg Box Jumps 5x3
Day 1
A. Power Snatch 70x3 80x3 83(2x2) (10Reps)
B. Snatch 80x3 86(2x2) (7 Reps)
C. Back Squat 10RM +-5% & -10%
D. Strict Press 5x3 @90% of last weeks 3
E. Snatch Pulls 100(2x2) 105x3 (7 Reps)
F. Sn.Pu.to.St.Leg 105(2x3) 110(4x1) (10 Reps)
Accessory work:
A. Good Mornings w/jump 3x4 @ last weeks weight
B. Single Leg Box Jumps 5x3
Day 2
A. Power Clean 70x3 80x3 83(2x2)
B. Clean 80x3 86(2x2)
C. Push Jerks 70(2x3) 80(2x2) 90(3x1)
D. Clean Pulls 105(2x3) 110(4x1)
Accessory Work:
A. 5x5 Strict Press in the bottom of OHS
65#B. Frog Walks with Barbell on back 3x10 ea leg
C. Bench Press
Bicep Curls
Skull Crushers
3x10
Day 3
A1. Front Squat 6x4@80%
Failed on 6th set got 2reps
A2. Strict Pull Ups 10
B. Snatch Balance (Heavy Double for the day) (12 Min Cap)
165#
C. Hurdles (triple) 5x
D. Farmers Carry 200' (Heavy)
2 -45 lb plates
