Complete In The Following Order A) Sotts Press: 4x5 B) Snatch no hook no feet: 6,5,4,3,2,2,2 up to heavy double C) Press in Clean: 4x4 D) Clean no hook no feet + 1 Power Jerk after each set: 6,5,4,3,2,2,2 up to heavy 2+1 E) Back Squat: 60/5, 70/5, … [Read more...]

Complete In The Following Order A) Drop Snatch: 4x3 at 60% B) Snatch to max in 7-8 sets then 3x3 @ 83% of max C) Jerk Balance: 60-65/3*4 sets D) Clean and Jerk to max in 7 sets then 3x2 @ 83% of max E1) Alternating Standing DB Press: 4x8 each arm E2) … [Read more...]

Complete In The Following Order: A) Push Press: Work to max 5 rep in 5 sets then 3x5 @ 85% of 5RM B) BN Power Jerk + BN Jerk + Jerk: Find max 1+1+1 in 5 sets then 3x3 split jerk from front at 90% of max for complex C) Jerk Dip to Split: 100/2, 105/2, … [Read more...]

Complete in The Following Order: A) Tall Clean: 40-50/5*4 sets B) Clean Triple Clusters: Find max 3rep clean in 5 sets resting exactly 10 seconds between the 3 reps then 2x3 @ 85% of max triple C) Clean Pull from 3in deficit platform: 85-90/5*4 … [Read more...]

Complete In The Following Order A) Snatch Balance: Work to max triple in 6 sets B) Snatch Triple Clusters: Find max 3rep snatch in 5 sets resting exactly 10 seconds between the 3 reps then 3x3 @ 85% of max triple C) Snatch Pull to explode + Snatch … [Read more...]

Complete In The Following Order A) Muscle Snatch: 30/5, 40/4, 45/3, 50/2, 55/1 B) Power Snatch: Find max in 7 sets C) Clean @ Hip: 60/4*5 sets D) Power Clean + Jerk Dip: Find max in 7 min E) Back Squat: 60/3, 70/3, 75/3, 80/3, 85/3*3 sets … [Read more...]

Complete In The Following Order A) Sotts Press: 5x5 up to 5RM B) Snatch to max in 7-8 sets then 3x3 @ 80% of max C) Press in Split: 5x5 up to 5RM D) Clean and Jerk to max in 7 sets then 3x2 @ 80% of max E1) Seated DB Press: 4x12 E2) Strict TTB: 4x10 … [Read more...]

Complete In The Following Order: A) Push Press: 50/5, 55/5, 60/5, 65/5, 68/5 B) BN Jerk: In 5 sets work to max triple (within 25% from 1st set to 6th set) then complete 3 sets of 3 @ 85% of max triple C) Jerk Drives: 100/2*5 sets D) FS: 60/2, 70/2, … [Read more...]

Complete in The Following Order: A) Hang Cleanjerk: From below knee continue to jerk without stopping: 40/3, 45/3, 50/3, 55/3, 60/3 B) 3 Position Clean (Floor, below knee, mid-quad) + 1 Jerk Dip: In 5 sets work to max for complex (within 25% from … [Read more...]