Monday

OTM Snatch-  (75%/1)18

OTM Clean- (75%/1)18

Clean pull to hold (pause at full extension)-(60%/3)3

Segment clean pull (pause at 1″,knee and mid-thigh)- (83%/3)3

Back squat- (67%/10)5

Weighted dip- (X/5)5

Wednesday

Snatch pull+ Hip snatch, (5 pause in bottom position)- (1+1)RM

Clean and Jerk (5s pause in split)-(2+1)RM

Snatch pull to hold (pause at full extension)-(60%/3)3

Segment snatch pull (pause at 1″ and knee)-(83%/3)3

Back squat- 5RM@50X0* beat last week!

*(note that this is a 5 second eccentric (meaning lower the weight slowly), not a 5s pause)

Thursday

Snatch push press+ OHS@05X0- (2+1)RM

OTM Jerk- (75%/1)18

BTN push press- (60%/5)3 (of Jerk)

Friday

Power snatch- (63%/3)3

Power clean+ Power jerk- (73%/1+2)3

Front squat- 3RM, 1st rep paused 5 seconds, {-5%/3, (-10%/3)2} not paused

Saturday

No contact snatch- (60%/2)2 (5s pause in the bottom of each rep)

 

A1 Bench row (touch the bar to the bench each rep)- 5×10

A2 Bench press- 5×10

 

Front rack lunge- 4×18@66% of clean (alternating)

Box step up- 4×10/leg (bar on back, box approximately knee height)