Complete in The Following Order: A) Snatch Push Press + OHS: 60/6+1, 70/5+1, 80/4+1, 85/3+1, 90/2+1 B) Blocks @ knee: Snatch: 60/3, 70/3, 75/3, 80/2, 85/2*5 sets C) Cleanjerk from hip: 60-65/2*4 sets D) Blocks @ knee: Clean + FS: 60/3+3, 70/3+3, … [Read more...]

Complete In The Following Order A) FS: 60/3, 70/3, 75/3, 80/3, 85/3*4 sets B) On Toe Jerk: 30-40/5*3 sets C) Split Jerk: 60/3, 70/3, 75/3, 78/2, 80/1, 83/1, 80/2, 83/1, 86/1, 83/2, 86/1, 90/1 D) Clean Pull: 90/4, 95/3, 100/2*4 sets E) BS: @ same … [Read more...]

Complete In The Following Order A) FS: 60/2, 70/2, 80/2, 85/2, 88/2, 91/1, 96/1 B) Strict Press: 3x6 @ up to 6RM, -10% x 2 sets of 6 C) BN Split Jerk: 60/2, 70/2, 75/2, 80/2, 85/2, 90/2*3 sets D) Clean Pull: 90/3, 95/3, 100/2, 103/2, 108/1 E) BS x … [Read more...]

Complete In The Following Order A) Drop Snatch, no drive: 40-50/3*5 sets if able go heavier B) Snatch, pause @ knee: 60/3, 65/3, 70/3, 75/2, 80/2, 78/2, 83/2, 88/1, 85/2, 90/1, 93/1 C) Press in Split: 4x5 @ 30%+ D) Clean and Jerk: 60/2, 70/2, 75/2, … [Read more...]

Complete In The Following Order: A) BS: 60/3, 70/3, 75/3, 80/3, 85/2*6 sets B) Bench Press: 3x6 @ up to 6RM, -10% x 2 sets of 6 C) Bench Pull: 5x8 AHAP D) Snatch Pull from 3in platform, pause at platform height: 85/3, 90/2, 95/2, 100/2, 103/1, … [Read more...]

Complete in The Following Order: A) Push Press + Jerk Grip OHS: 50-70/3+1*4 sets B) Blocks @ Knee: Snatch Pull + Snatch + OHS (1+1+1=1 rep): 60/3, 65/3, 70/3, 75/2, 80/2, 85/1*6 sets C) Tall Clean: 40-50/3*4 sets D) Blocks @ knee: Clean Pull + Clean … [Read more...]

Complete In The Following Order A) FS: 60/3, 70/3, 75/3, 80/3, 85/2, 80/3, 88/2, 80/3, 91/2, 80/3 B) BN Jerk Balance, pause in split x 2 sec: 40-50/3*4 sets C) Split Jerk: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets D) Clean Pull + 6 sec return: … [Read more...]

Complete In The Following Order A) FS: 60/5, 70/5, 75/4, 70/5, 80/3, 70/5, 85/2, 70/5 B) Strict Press: 5 sets @ 85% of 8RM from last week C) Split Jerk: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/1*9 sets (last set of 80% every 30 sec) D) Snatch Pull to … [Read more...]

Complete In The Following Order A) Snatch Balance: 5x3 up to 3RM B) Snatch + Hang Snatch: 60/1+3, 65/1+3, 70/1+3, 75/1+2, 80/1+2, 83/1+2, 86/1+1, 88/1+1, 91/1+1 C) Jerk Balance: 60-65/3*4 sets D) Clean + Jerk: 60/1+6, 70/1+5, 75/1+4, 80/1+3, 85/1+2, … [Read more...]

Complete In The Following Order: A) BS: 60/3, 70/3, 75/3, 80/3, 85/3, 90/3, 75/8 B) Bench Press: 5x8 @ 85% of 8RM from last week C) Weighted Ring Rows with elevated feet: 5x12 D) Snatch Pull, pause @ knee: 100/2*4 sets E) Pullups weighted as able: … [Read more...]

Complete in The Following Order: A) Close Grip Snatch (between jerk and clean grip): 4 sets of 2 working up as able Blocks @ knee: Snatch Pull + Snatch (hands don't come off the bar): 60/3, 70/3, 75/3, 80/2, 85/2+1, 88/2+1, 91/2+1 C) Clean @ Hip … [Read more...]