Complete In The Following Order A) Sotts Press: 3x3 B) Snatch to max competition style C) Press in Split: 3x3 D) CJ to max competition style *post pr lifts to Instagram and tag @PowerandGracePerformance … [Read more...]

Complete In The Following Order A) Sotts Press: 6,5,4,3 B) Snatch: 60/2, 65/2, 70/1, 75/1, 80/1 C) Press in Split: 6,5,4,3 D) CJ: 50/2, 60/2, 65/2, 70/1, 75/1 E) FS: based off snatch max: 70/2, 80/2, 90/2, 100/1*2 sets … [Read more...]

Complete In The Following Order: A) Drop Snatch: 4x3 B) Snatch: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1 C) On Toe Jerk: 4x4 D) CJ: 50/3, 60/3, 70/2, 75/1, 80/1, 82/1 E) FS: Based off clean max: 70/2, 80/2, 85/2, 90/2, 95/1, 100/1*2 sets … [Read more...]

Rest Day Yes it's an extra rest day, max week this week. Use it to stretch and relax … [Read more...]

Complete In The Following Order A) Snatch Push Press + OHS: 60/6+1, 70/5+1, 75/4+1, 80/3+1, 85/2+1, 90/1+1 B) Snatch: 50/3, 60/3, 70/3, 75/2, 80/2, 85/1, 88/1, 91/1 C) Jerk Balance, feet start and end in perfect split: 6,5,4,3 D) CJ: 50/3, 60/3, … [Read more...]

Complete In The Following Order A) Snatch Push Press + OHS: 60/3+1, 70/3+1, 80/2+1, 90/2+1, 95/1+1, 100/1+1 B) Snatch no hook no feet: 40/6, 50/5, 60/4, 65/3, 70/2, 75/1 C) Power Jerk + Split Jerk: 60/2+2, 65/2+2, 70/2+2, 75/1+2, 80/1+1 D) Power … [Read more...]

Complete In The Following Order A) Sotts Press: 6,5,4,3 B) Snatch: 60/3, 65/3, 70/3, 75/2, 80/2, 84/2, 88/1, 92/1, 96/1, 100/1 (do not go over 100% even if you make it) C) Press in split: 5x4 D) CJ: 60/3, 65/3, 70/2, 75/2, 80/1, 85/1, 90/1, 94/1, … [Read more...]

Complete In The Following Order: A) Muscle Snatch: 4x3 B) Snatch: 60/2, 70/2, 75/2, 80/2, 85/1, 88/1, 80/2, 85/1, 88/1 C) Jerk Balance feet in split: 4x3 D) CJ: 60/3, 65/3, 70/2, 75/2, 80/2, 84/1, 88/1, 80/2, 84/1, 88/1 E) BS: 60/2, 70/2, 80/2, 85/2, … [Read more...]

Complete In The Following Order A) Pressing Snatch Balance: 5x3, light perfect weight B) Hang Snatch + OHS: 50/6+1, 60/5+1, 65/4+1, 70/3+1, 75/2+1, 80/1+1 C) Snatch Pull: 90/4, 95/3, 102/2, 105/2 D) BN Jerk Balance: 7x2, hold 2 sec in split each rep … [Read more...]

Complete In The Following Order A) Snatch Balance + OHS: 60/6+1, 70/5+1, 75/4+1, 80/3+1, 85/2+1, 90/1+1 B) Snatch: 60/2, 65/2, 70/2, 75/2, 80/2, 85/1, 88/1, 90/1*4 sets C) Power Jerk + Jerk Grip OHS: 60/3+3, 70/2+2, 75/2+2, 80/2+1*2 sets D) Clean and … [Read more...]

Complete In The Following Order A) Barbell Weighted OH Snatch Grip Duck Walk (aka Walk in Snatch): 4 trips of 40ft forward only B) Power Snatch: 50/2, 60/2, 65/2, 70/1, 75/1*3 sets C) BN Jerk Balance: 4x3 D) CLean no hook no feet: 40/3, 50/3, 60/2, … [Read more...]