Complete In The Following Order FS/BS: 4 front squat immediately into 8 back squats: Complete 5 sets @ 75% of your FS. Snatch Balance + OHS: 60/3+1, 65/3+1, 70/3+1, 75/3+1 Blocks: Power Snatch: 50/3, 55/3, 60/3, 65/2, 70/2, 75/2 Clean no hook no … [Read more...]

Complete In The Following OrderA) BS only: 2 sets of 10 @ 65% of BSB) Push Press: 6,5,4,3,2 to heavy doubleC) Split Jerk: 60/3, 70/3, 80/2, 85/2, 90/1, 85/2, 90/1, 85/2, 90/1D)Jerk Drive: 100/2*4 setsE) Strict Pullups: 3×10, Weighted Planks: … [Read more...]

Complete In The Following OrderA) Sotts Press: 4x4 AHAPB) Snatch: 50/3, 60/3, 70/2, 77/2, 83/2, 87/1, 92/1, 96/1, 100/1, 102/1 (do not go more than 102 even if it feels great) C) Press From Split: 4x4 AHAPD) Clean and Jerk: 50/3, 60/3, 70/2, 80/2, … [Read more...]

Complete In The Following OrderA) Jerk Grip OHS: 60/5*3 sets @ warm-up weightB) Snatch: 60/3, 70/2, 75/1, 80/1, 85/1C) On Toe Jerk: 50/3*3 setsD) Clean and Jerk: 60/2, 65/2, 70/1, 75/1, 80/1 … [Read more...]

Complete In The Following Order: A) Drop Snatch: 40/3*3 setsB) Snatch: 60/3, 70/2, 75/1, 80/1, 85/1, 90/1C) Push Press: 3x3 @ challenging weightD) Clean and Jerk: 60/2, 70/2, 80/1, 85/1, 90/1E) Strict TTB: 3x12 … [Read more...]

Complete In The Following OrderA) FS: 60/2, 70/2, 75/2, 80/2, 85/2, 89/2*4 setsB) Snatch Push Press: 60/6, 70/5, 80/4, 85/3, 90/2C) Snatch no hook no feet: 6,5,4,3,2,1 to singleD) Jerk Balance: 4x4 @ 60%E) Clean + Jerk: 50/1+6, 55/1+5, 60/1+4, … [Read more...]

Complete In The Following OrderA) Snatch Balance: 60/5, 70/4, 80/3, 85/2,B) Snatch Pull + Snatch: 50/3, 65/3, 75/2, 80/2, 85/1, 90/1*4 setsC) Press From Split: 4x4 AHAPD) Clean Pull + Clean + Jerk: 50/3, 65/3, 75/2, 80/1, 85/1, 88/1*4 setsE) Clean … [Read more...]

Complete In The Following OrderA) Drop Snatch: 4x4 AHAPB) Snatch: 60/2, 70/2, 75/1, 80/1, 85/1, 90/1, 85/1, 90/1, 95/1, 90/1, 95/1, 98/1 (don't max, I know it's going to feel like you should)C) Jerk Balance: 50/4*4 setsD) Clean and Jerk: 50/3, 60/3, … [Read more...]

Complete In The Following OrderA) BS: 60/2, 70/2, 80/2, 85/2, 90/1, 95/1, 98/1, 101/1B) Snatch Push Press + OHS: 60/3+1, 70/3+1, 80/2+1, 90/2+1C) Power Snatch: 50/6, 60/5, 65/4, 70/3, 75/2, 80/1D) Push Press: 5x3 AHAPE) Jerk from rack: 60/3, 70/2, … [Read more...]

Complete In The Following Order: A) Sotts Press: 4x4 AHAPB) Snatch Pull + Snatch: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 80/2, 90/1, 80/2, 95/1C) Snatch Pull: 100/2*3 sets, 105/1*3 setsD) Press From Split: 4x4 AHAPE) Clean + FS + Jerk: (1+1+1=1 rep): … [Read more...]