Complete In The Following OrderA) Snatch to 2nd competition attempt. Allowed 2 misses if needed but go no higher than what you plan to hit on your 2nd attempt in competitionB) CJ to 2nd competition attempt. Allowed 2 misses if needed but go no … [Read more...]

Complete In The Following Order: A) Tall Snatch: 40/3*4 setsB) Snatch: 3 singles @ 80%, 3 singles @ 85%, 3 singles @ 90%, add weight after completion of all singles until 2nd failC) Snatch Pull Pause @ knee: 100/2*3 setsD) Power Clean + Power Jerk: … [Read more...]

Complete In The Following OrderA) Press From Split: 3x5B) Clean and Jerk: 60/3, 70/2, 80/1, 85/1, 75/2, 80/1, 85/1, 90/1, 80/2, 85/1, 90/1, 93/1C) Clean Pull: 100/2, 105/1, 110/1D) Snatch Push Press + OHS: 85-100/1+1*5 sets … [Read more...]

Complete In The Following OrderA) Drop Snatch: 40-50/3*4 setsB) Snatch: 60/3, 70/2, 80/1, 85/1, 90/1, 80/2, 85/1, 90/1, 93/1, 85/2, 90/1, 95/1C) Snatch Pull: 100/3, 105/2, 110/1D) On Toe Split Jerk: 3x5E) FS: 60/5, 70/3, 80/2, 90/1, 85/2, 90/1, 95/1 … [Read more...]

Complete In The Following OrderA) Snatch Recovery: 85-100/1*4 setsB) Snatch no hook no feet: 6,5,4,3,2,1 increase load each setC) On toe split jerk: 3x4 increase loadD) Jerk From Rack: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1 … [Read more...]

Complete In The Following OrderA) Snatch to max using warmups as if in competition, we will come back to this over the next two weeks. Determine an opener here.B) CJ to max, same rules apply as snatchC) FS: Find 3RMD) Clean Pull: 100/3, 105/2, … [Read more...]

Complete In The Following Order: A) Tall Snatch: 3x5 increase loadB) Snatch: 50/3, 60/3, 70/2, 80/2, 85/2, 90/1, 80/2, 90/1C) Snatch Pull: 100/2, 105/1, 110/1, 115/1D) Power Clean + Power Jerk: 50/3, 60/2, 65/2, 70/1, 75/1E) BS: 50/6, 60/4, 70/3, … [Read more...]

Complete In The Following OrderA) Drop Snatch: 3x4 increase loadA) Snatch Pull + Power Snatch: (1+1=1 rep): 50/3, 55/3, 60/2, 65/2, 70/1C) Jerk Balance: 3x5 one weightD) CJ: 60/3, 70/3, 80/2, 85/2*3 setsE) Clean Pull: 100/2*3 sets, 110/1*2 sets … [Read more...]

Complete In The Following OrderA) Sotts Press: 3x4 increase loadB) Snatch: 50/6, 60/4, 70/3, 80/2, 85/2*3 setsC) Snatch Pull: 100/3*2 sets, 110/1*2 setsD) Push Press: 3x3 increase loadE) Clean no hook no feet: 6,5,4,3,2,1 increase load each setF) FS: … [Read more...]

Complete in the following order:A) Jerk Balances: 50-60/3*4 setsB) Jerk: 75/3*4 setsC) Clean no hook no feet: 50/6, 60/4, 65/3, 70/2, 75/1D) GHD Back Ext: 3x8E) GHD Russian Twists: 3x8 e/sF) Pullups 3x10 … [Read more...]

Complete In The Following OrderA) Tall Snatch: 40/5*3 setsB) Snatch: 70/1*5 sets, 75/1*5 sets, 80/1*5 sets, 85/1*5 sets, 90+/1 until 2nd missC) Tall Clean: 40/3*3 setsD) CJ: 70/1*5 sets, 75/1*5 sets, 80/1*5 sets, 85/1*5 sets, 90+/1 until 2nd missE) … [Read more...]