Monday:

  1. Block Snatch + Overhead squat (above knee) : 6 x 2 @ 90% of max single from last wek

2. Block snatch pulls: 3,3,3,3,3 @ 100%

3. Snatch grip deficit deadlifts: 3,3,3,3,3 @ 110%

4. strict toes to bar: 3 x 10

Wednesday: 

  1. Block clean and jerk: 6 x 2 @ 85 – 90% of last week

3. Weighted jumps: 10 x 3

4. Reverse hyper: 3 x 15

Saturday:

Every 30 seconds for 3 minutes: ( 0 – 2:30 )

Block Power snatch

Every minute for 12 minutes: ( 4 – 15 )

Block snatch

Rest

Every 30 seconds for 3 minutes: ( 20:00 – 22:30 )

Block Power clean

Every minute for 10 minutes: ( 24:00 – 35:00 )

Block clean

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