Complete in Order Strength: A) Drop Snatch: 30-40/3*4 sets B) 3 Position Snatch: In 6 sets work to max from the floor, hang, hip C) Jerk Balance: 50-60/3*4 sets D) 3 Position Clean + Jerk: In 6 sets work to max from the … [Read more...]

Complete in Order: Strength: A) Bench Press: 5x8 @ one tough weight throughout B1) Plyo Pushup: 3x10 B2) Pendlay Row: 3x12 B3) Eccentric Ring Dip: 3x6 @ 71X1 Skill A) … [Read more...]

Complete in Order Strength: A) Strict Press: 7x2 up to 2RM B) Jerk: 60/6, 70/5, 75/4, 80/3*4-6 sets as time allows C) Jerk Dip, 2 sec pause in the dip: 100/2*4 sets D) BS: E2MOM: 50/10, 60/10, 70/8*4 … [Read more...]

Complete in Order Strength: A) Hang Muscle Clean: 40-50/3*3 sets B) Blocks Above Knee: Clean + Jerk Dip: 50/3, 60/3, 70/3, 75/3, 80-85/3*4-6 sets as time allows C) Clean Grip RDL: Based off clean max: 100/5*4 … [Read more...]

Complete in Order: Strength: A) Snatch Grip Push Press: 4x3 @ 80%-90% B) Blocks Above Knee: Snatch: 60/3, 70/3, 75/3, 80/3*4-6 sets as time allows C) Snatch Pull from 3in deficit: 100/2*4 sets D) FS: E2MOM: … [Read more...]

Complete in Order Strength: A) Sotts Press: 4x4 B) Snatch: in 12 min find max triple from the ground C) Press in Split D) Clean + Jerk: In 12 min find max triple from the ground E) FS: 4x1 @ 85% with a 52X1 … [Read more...]

Complete in Order: Strength: A) Bench Press: 5x10 at one tough weight B1) DB Incline Bench Press: 3x10 B2) Bent Over Plate Row: 3x30 sec max reps with 45/25 B3) Ring Dips Strict: 3x12 … [Read more...]