A. Split jerk f/rack
E2MOM x 24 ( 12 sets)
Set 1- 2 @70% triple
Set 3-4 @75% triple
Set 5-6 @80% double
Set 7-8 @85% single
Set 9-10 @90% single
Set 11-12 @90%+ single
B. E3OM x 15 mins
Back squat
Set 1 ~ 4 reps @70%
Set 2 ~ 3 reps @80%
Set 3 ~ 2 reps @85%
Set 4~ 1 rep @90%
Set 5 ~1 rep @90%+
A. Snatch Balance
3 x 2@50%+
3 x 2 @90%
B. Snatch
3 x 2@ 50%+
3 x 2 @90%
C. Clean
3 x 3 @50%+
3 x 3 @85%
A. Hang Power snatch + OHS
4 x 2 @50%+
4 x 2 @80%
B. Clean and Jerk
4 x 2 @50%+
4 x 2@75-80%
C. Clean pulls from hang
5 x 3 @110%
A. Snatch
4 x 2 @50% +
4 x 1 @90%
B. Clean and jerk
4 x 2 @50% +
4 x 1 @90%
C. Clean deadlift
5 x 5 @90%
A. BTN snatch grip Push press
4 x 2 @ 90-10%
B. Snatch
5 x 1 @95%
C. Clean and Jerk
5 x 2 @90%
A. OHS
3 x 3 @50%+
4 x 3 @85-95%
B. Hang snatch
3 x 2 @50%+
5 x 1 @max
C. Clean pulls
6 x 3 @100%
A. Snatch Balance
3 x 2 @50%+
5 x 2 @80%
B. Snatch
3 x 2 @50%+
6 x 1 @ 90% wave
( once you have built up to 90% start again @60% and build back up, no more than 60 secs rest on second wave)
C. Clean and jerk
3 x 2@50%+
5 x 1 @80%
A. Power Snatch + Hang Snatch
4 x 2 @50%+
3 x 2 @80%
B. Hang clean + front squat + jerk
4 x 2 @50%+
4 x 1 @ 80-90%
C. Snatch Grip Deadlift
3 x 3 @50%+
3 x 3 @90%
If time!
D. 2 x BTN push press + Narrow OHS
4 x 1 AHAFA
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