Complete In The Following Order A) Snatch Balance + OHS: 60/6+1, 70/5+1, 80/4+1, 85/3+1, 90/3+1, 95/3+1 B) Blocks 2in off the floor: Snatch: 60/3, 70/3, 75/3, 80/2, 85/1, 83/3, 88/2, 93/1 C) BS: 60/3, 70/3, 80/3, 85/3, 90/2, 93/2*4 sets D) Snatch … [Read more...]

Complete In The Following Order A) Drop Snatch: 4x5 light and fast, focus on footwork B) Snatch no hook no feet no body contact: starting at 40% work up to max double in 6 sets C) Snatch Grip RDL: 90/4*4 sets D) Power Clean + Jerk Dip: 50/3+1, … [Read more...]

Complete In The Following Order A) OH duckwalk with just barbell: 3 trips of 50ft B) Snatch: 60/2, 70/2, 80/2, 83/2, 87/1, 90/1, 85/2, 88/1, 93/1, 88/2 C) Jerk Balance: 5x3 D) Clean + Jerk: 60/6+1, 70/5+1, 80/4+1, 85/3+1, 88/2+1, 92/1+1, 85/2+1*3 … [Read more...]

Complete In The Following Order: A) BN Push Press + Jerk Grip OHS: 50-70/3+3*4 sets B) Blocks Below Knee: Clean Pull + Clean: 60/3, 70/3, 75/3, 80/2, 85/2, 88/1, 90-93/1*3 sets C) BS: 60/2, 70/2, 80/2, 85/2, 90/2, 93/1, 85/2, 90/2, 93/1 D) Clean … [Read more...]

Complete in The Following Order: A) Pressing Jerk Balance: 4x3 light and fast B) BN Jerk: 60/2, 70/2, 80/2, 85/2, 90/2, 95/1, 98/1, 101/1, 85/2*3 sets C) Jerk Dip with 2 sec pause: 115/2*4 sets D) Power Jerk Recovery + 10 sec OH Hold on last rep: 4 … [Read more...]

Complete In The Following Order A) Snatch Push Press + OHS: 50/6+1, 60/5+1, 70/4+1, 80/3+1, 85/2+1, 90/1+1 B) Blocks Below Knee: Snatch Pull to explode + snatch: 60/3+3, 70/3+3, 75/3+3, 80/3+2, 85/3+2, 88-92/3+1*4 sets C) FS: 60/2, 70/2, 80/2, 85/2, … [Read more...]

Complete In The Following Order A) Pressing Snatch Balance: 4x3 all heavy B) Power Snatch + OHS: 50/3+1, 55/3+1, 60/2+1, 65/2+1, 70/1+1, 75/1+1 C) Clean Pull to 1in off the floor (pause x 3 sec), + Clean Pull form the Floor: 95/2, 98/2, 101/1, 103/1, … [Read more...]

Complete In The Following Order A) Sotts Press: 5x3 B) Snatch: 60/2, 70/2, 75/2, 80/2, 84/2, 88/1, 92/1, 86/2, 90/1, 94/1 C) Press in Split: 5x3 D) Clean + FS + Jerk: 1+1+1=1 rep: 60/2, 70/2, 75/2, 80/2, 84/2, 88/1, 92/1*3 sets … [Read more...]