Complete In The Following Order: A) Jerk in Split, pause in split: 60/2, 65/2, 70/2, 75/2 B) BN Jerk + Jerk: 5 sets to work to heavy 1+1, drop 15% and complete 2+1 x 3 sets C) Jerk Drive: 100/2*4 sets D) BS: 60/3, 70/3, 75/3, 80/3, 85/3*3 sets E1) … [Read more...]

Complete in The Following Order: A) Tall Clean: 50/4*4 sets B) Clean: 5 sets of 2 up to heavy double, drop 10% and complete 3 sets of 2 C) Clean Pull to explode + Clean Pull: 95/1+1, 100/1+1, 103/1+1, 105/1+1 D1) DB Renegade Row: 4x8 D2) GHD Raise: … [Read more...]

Complete In The Following Order A) Snatch Push Press + OHS: 60/3+1, 70/3+1, 75/3+1, 80/3+1 B) Snatch: 6 set of 2 up to heavy double, drop 10% and complete 3 sets of 2 C) Snatch Pull + Hang Snatch Pull: 95/1+1, 98/1+1, 100/1+1, 103/1+1 D) Front Squat: … [Read more...]

Complete In The Following Order A) Drop Snatch: 40/6, 45/5, 50/4, 55/3, 60/2, 65/1 B) Power Snatch: 50/3, 60/3, 65/2, 70/2, 75/1, 80/1*3 sets C) Jerk Balance: 60/3*4 sets D) Power Clean + Jerk Dip: 50/3+1, 60/3+1, 70/3+1, 75/2+1, 80/1+1*2 sets E) BS: … [Read more...]

Complete In The Following Order A) Sotts Press: 30/4, 40/3, 50/2, 55/1 B) Snatch to max in 7-8 sets then 3x2 @ 88%-90% of max C) Press in Split: 30/6, 40/5, 50/4, 60/3 D) Clean and Jerk to max in 7 sets then 3x2+1 @ 88%-90% of max E1) Strict Press: … [Read more...]

Complete In The Following Order: A) Push Press + Jerk Grip OHS: 5x3+1 up to challenging 3+1 B) Split Jerk: Find max double in 6 sets then complete 3 clusters of 1.1.1 @ 90% of max double. Rest 10 sec between the singles. C) Jerk Dip to Split: 100/2, … [Read more...]

Complete in The Following Order: A) Thruster from the ground: 50/2, 60/2, 65/2, 70/2 B) Clean + Hang Clean + Front Squat: In 5 sets work to max for 1+1+1 complex then drop 10% and complete 3 sets of 2 cleans from the ground at that weight C) Clean … [Read more...]

Complete In The Following Order A) Snatch Balance + OHS: 60/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+1, 90/1+1 B) Snatch + Hang Snatch: in 6 sets work to max for 1+1 complex then drop 10% and complete 3 sets of 2 regular snatches from the ground C) Snatch … [Read more...]

Complete In The Following Order A) Sotts Press: 30/5, 40/5, 50/5, 55/5 B) Snatch No Hook No Feet: 50/6, 55/5, 60/4, 65/3, 70/2, 75/1, 65/3*2 sets C) Jerk in Split, pause in split: 60-70/2*4 sets D) Clean No Hook No feet: 50/2, 60/2, 70/2, 75/2, 78/1, … [Read more...]

Complete In The Following Order A) Snatch Push Press + OHS: 60/5+1, 70/4+1, 80/3+1, 85/2+1, 90/1+1 B) Snatch to max in 7-8 sets then 3x2 @ 88% of max C) On Toe Jerk: 30-45/4*4 sets D) Clean and Jerk to max in 7 sets then 3x2+1 @ 88% of max E) Strict … [Read more...]