Monday:
- Snatch: Triples every 3 minutes for 15 minutes (yes triples again)
2. Below knee pause power snatch x 4 x 4 (every 3 minutes)
3. Back squat: 3 x 6
4. Weighted butt plank x 45 sec x 4 sets
Wednesday:
- Clean and jerk: Doubles every 3 minutes for 15 minutes
2. Hang power clean + front squat x 1 x 6 ( every 3 minutes)
3. Strict press x 3 + Push press x 3 + jerk x 3 x 3 sets (every 4 minutes)
4. Weighted sit ups x 3 x 15
Friday:
Every 2 minutes for 32 Minutes
First 16 minutes: Power snatch + Hang snatch + over head squat x 3
Second 16 minutes: Power clean + Front squat x 3 + Jerk x 3
*Week 3 of 4 here, Don’t be a baby