Complete In The Following OrderA) Snatch Push Press + Snatch Balance: 80-90/1+1*4 setsB) Snatch from 3in blocks: 60/6, 65/5, 70/4, 75/3, 80-85/2*5 setsC) BN Press From Split with perfect split form: 50-60/3*4 setsD) Clean + Power Jerk + Split Jerk: … [Read more...]

Complete In The Following OrderA) Close Grip Snatch (Jerk Grip) 3 sets of 3 AHAPB) Snatch No Hook No Feet: 50/6, 55/5, 60/4, 65/3, 70/2, 72-75/1C) BN Push Press: 3 sets of 5 to 5RM then -5% x 5 reps, -10% x 5 repsD) Clean + FS + Jerk: 60/2+2+2*2 … [Read more...]

Complete In The Following Order: A) Sotts Press: 4x4, hopefully heavier than last weekB) Snatch: 60/6, 65/5, 70/4, 75/3, 80/2, 85/1, 80/2, 88/1, 85/2, 90/1C) Snatch High Pull to height device at sternum height: 90/3*3 setsD) Clean No Hook No Feet: … [Read more...]

Complete In The Following OrderA) Power Snatch + Hang Power Snatch: 60/2+2, 65/2+1, 70/1+1*4 setsB) On Toe Jerk: 3x5 @ 40% or less as needed to be perfectC) Blocks: Clean Pull + Clean + Jerk: (1+1+1=1 rep): 60/2, 65/2, 70/2, 75/2, 80/2*4 setsJerk Dip … [Read more...]

Complete in the following order:A) Drop Snatch: 4x4 between 50%-60%B) Blocks: Snatch Pull + Snatch (1+1=1 rep): 60/3, 65/3, 70/2, 75/2, 80/1, 75/2, 83/1, 75/2, 86/1C) Push Press + Jerk Grip OHS: 4 sets of 3+1 @ 70% of CJ optimallyD) Clean + Jerk: … [Read more...]

Complete In The Following OrderA) Snatch Balance: 80-85/2*3 setsB) Snatch from 3in blocks: 60/3, 65/3, 70/3, 75/2, 80/2, 85/1, 80/2, 90/1, 80/2, 93/1C) Press From Split: 4x4 AHAP with perfect split formD) Power Clean + Power Jerk: 60/3+3, 65/3+3, … [Read more...]

Complete In The Following OrderA) Drop Snatch: 4x4B) Snatch No Hook No Feet: 50/6, 55/5, 60/4, 65/3, 70/2, 72-75/1C) Push Press + Jerk Grip OHS: 5+1 x 3 sets AHAPD) Clean Pull + Clean + Jerk: 60/1+1+1*3, reps 70/1+1+1*3 reps, 75/1+1+1*2 reps, … [Read more...]

Complete In The Following Order: A) Close Grip Snatch (Jerk Grip): 4x5 @ light weight used as warm-upB) Snatch: 60/3, 70/3, 75/3, 80/3*4 setsC) Snatch Pull with pause @ knee: 80/6, 90/5, 100/4, 105/3, 110/2*2 setsD) Clean No Hook No Feet: 50/6, 55/5, … [Read more...]

Complete In The Following OrderA) Small Blocks (3in off ground): Power Snatch:50/6, 55/5, 60/4, 65/3, 70/2, 72-75/1B) Jerk Balances: 60-70/3*5 setsC) Blocks: Clean + FS + Jerk: 60/1+5+3, 70/1+4+3, 75/1+3+3, 80/1+2+3*4 setsD) Jerk Dip To Split: 80/3, … [Read more...]

Complete In The Following OrderA) Sotts Press: 4x4 AHAPB) Blocks: Snatch Pull + Snatch + OHS (1+1+1=1 rep): 60/3, 65/3, 70/3, 75/3, 80/2*3 setsC) Press From FS Position, Jerk Grip, 4x4 AHAPD) Power Clean + Push Press + Jerk Grip OHS: 50/3+3+1, … [Read more...]