Hip snatch+ snatch grip RDL+Low hang snatch-75%/1+1+1, (77%/1+1+1)2, (79%/1+1+1)2

Power clean + hang clean+ power jerk- 75%/1+1+2, (77%/1+1+2)2, (79%/1+1+2)2

Front Squat- (77%/3)3 @03X0

 

A1) Weighted Pull up- (X/5)5*

A2) Weighted Dip- (X/5)5*

A3) erg ham curls 5×8

 

*a.k.a. snatch transition DL. Move from the power position to the below the knee and back to the power position. Do not re-extend the knees at the top- the angle of knee should remain the same throughout the movement

**the goal here it to continue progressing for as long as possible, so make small increases to the weight each week