Weightlifting: January 30th, February 1st and 3rd

Monday: 

1. Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power

2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power

3. Every minute on the minute for 6 minutes: Kb swings x 20

Wednesday: 

1. Power clean + clean + clean & jerk: 3 @ 80% , 3 @ 85% of power

2. Hang power + 3 push press x 6 @ heavier than last week.

3. Front squat x 3 x 6 @ 75%+

4. Banded good morning x 4 x 15

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch singles for the first 4 cycles, increase weight then snatch singles for the last 4

Minute 2: Front squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk singles for the first 4 cycles, increase weight then Clean and jerk singles on the last 4

Back squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes