Monday:
- Snatch Doubles: @ 2 kg under last weeks top complex x 4 sets
2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets
3. Pause overhead squat x 3 x 3 @ 80%
4. Ab twist x 3 x 30
Wednesday:
- Clean Doubles: @ 2 kg under last weeks top complex x 4 sets
2. 75% Clean + Font squat x 3 @ additional 15% + 3 jerks -15% (weight on for squats, off for jerks) x 5 efforts
3. Weighted back extensions x 3 x 15
Saturday:
Every minute on the minute for 30 minutes:
Minute 1: Power snatch + snatch x 1
Minute 2: Weighted vertical jumps x 5
Minute 3: Banded back squat x 2 ( heavier than last week )