Monday:
- Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles
2. Hover snatch x 1 x 8 start @ 85% of power snatch and build
3. Every minute on the minute for 5 minutes: Swimming frog x 15
Wednesday:
- Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles
2. Push press doubles x 6 @ heavier than last week.
3. Front squat x 3 x 3 @ 85%
4. Good mornings 3 x 10
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
*Heavier than last week for everything on all sets.