Complete in the following order:A) Snatch Pull + Snatch: Find Max of 1+1, no staps allowed but you can drop the bar in between pull and snatchB) Clean Pull + Hang Clean: Find Max of 1+1, cannot let go of the barC) FS: 92/2*3 setsD1) Floor Wipers … [Read more...]

Complete In The Following OrderA) BN Jerk From Rack: 60/6, 70/5, 80/4, 85/3, 90/2*4 setsB) Clean + Jerk: 1+2: Find max then complete 5 sets of 1 Clean and Jerk @ max weightC) Clean Pull From 3in deficit: 100/3*4 setsD) Double KB OHS: 3 sets of 6 all … [Read more...]

Complete In The Following Order:A) BN Jerk Balance + Jerk (From Front): 60/2+1*4 setsB) Snatch + Snatch @ 2in off floor: Find max then complete 6 sets of 1 Snatch @ max weightC) BS: 90/2*4 setsD) Snatch Pull to knee + pull to explode + high pull: … [Read more...]

Complete In The Following OrderA) Power Jerk + Jerk Grip OHS: 4 sets of 4 @ 60% or higherB) Snatch from low blocks (2in off the ground): Find 3RM then stopC) Clean from low blocks (2in off the ground): Find 3RM then complete 6 sets of 1 every 45 sec … [Read more...]

Complete In The Following OrderA) Split Jerk Recovery in power rack: 100/3*4 setsB) Snatch to max allow for 2 missesC) CJ to max allow for 2 missesD) Snatch Pull From Blocks: 110/3, 115/2*3 setsE) FS Recovery: 70/3*4 sets … [Read more...]

Complete In The Following OrderA) Power Snatch + Hang Snatch: 1+2 to max in complexB) Clean + Hang Clean: 1+1 to max in complexC) FS: 90/2*3 setsD1) GHD Russian Twists: 3x10D2) High Hurdle Jump Overs: 3x8 … [Read more...]

Complete In The Following OrderA) Jerk From Rack: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 setsB) Clean + Jerk: 2+1 to max then complete 4 sets of 1+1 @ 90% of max 2+1Clean Pull: 105/3, 110-115/3*4 setsD1) Double KB Bent Row: 3x8D2) Deadhang … [Read more...]

Complete In The Following OrderA) Pressing Jerk Balance: 40-50/3*4 setsB) Snatch: Find max double then complete 3 sets of 2 @ 90% of doubleC) BS: 85/3*4 setsD) Snatch Pull pause at knee: 100/3*5 sets … [Read more...]

Complete In The Following OrderA) Push Press + Split Jerk: 1+2: Work to max in complex then complete 4 sets of 3+3 @ 10-20kg less than maxB) Clean + Jerk: 3+1: Find Max in complex then complete 3 sets @ 10kg lessC) GHD Hip Ext: 3x8 weightedD) Seated … [Read more...]

Complete In The Following OrderA) On Toe Split Jerk: 40/4*4 setsB) Blocks: Snatch + Snatch from floor: 1+2: Find max in complex then complete 3 sets @ 5kg less than maxC) FS: Find 1RMD) Bench Press: 3x6E) Weighted Situps: 3x10 … [Read more...]

Complete In The Following OrderFS: 4 sets of 3 @ 80%, we will test FS this weekendB) Power Snatch + OHS: 4 sets of 1+3 @ 78%C) Power Clean + Power Jerk: 1+2 @ 75% x 4 setsD) Weighted Leg Raises: 3x6E) Depth Jumps: 3x8 … [Read more...]