Weightlifting:nA) Power Jerk + OHS: 60/3+3, 65/2+3, 70/1+3*4 sets (this is based of max split jerk)nB) Snatch Pull + Snatch From 2in off floor + Hang Snatch: 5 sets all between 80%-85%nC) Snatch High Pull: 4 sets of 2 @ 100%
Strength:nA) BS: 70/2, 75/2, 80/4*6 setsnB) Pendlay Row: 3 sets of 6nC) Strict Toes To Bar: 3 sets of 10n
Developing Power & Strength through the use of the Olympic Lifts.
