Day 1
“3-Position Snatch (floor, knee, mid-thigh) – RM; 95%, 90% (%of RM)
Snatch Pull – 105%x5, 110%x5, 115%x5
Back Squat – 70%x5, 80%x1, 72%x5, 82%x1, 74%x5, 84%x1
Back Squat Jump – 20%x3x5 (% of back squat)”
Day 2
Technique Primer: jerk work Jerk Behind NK in Split – 3 x (3+3) (light)
Pause Jerk + Jerk – (2+1)RM; 95%, 90% (% of RM)
Power Clean – 70%x3x5
Push Press BNK – 70%x5x4 (% of push press)
Day 3
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
3-Position Clean – RM; 95%, 90% (% of RM)
Clean Pull on Riser – 105%x5, 110%x5, 115%x5
Front Squat – 70%x3x4
SLDL – 50%x5x3 (% of back squat)
Day 4
“Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
Power Snatch – 70%x3x5
Power Jerk – 70%x3x5
Snatch Push Press + OHS – 70% x (5+1) x 4 (% of OHS or Snatch)
Back Squat Jump – 20%x3x5 (% of back squat)”
Day 5
“Snatch + Snatch Balance + OHS – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
Clean + Power Jerk + Jerk – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
Back Squat – 5RM; 50%x10 (% of RM)
Good Morning – 20%x5x3 (% of back squat)”
