Monday

Snatch- (90%/1)4

C&J- (90%/1)4

Back Squat- (87.5%/3)5

Weighted dip- (X/5)5

Wednesday

Snatch Pull+ Snatch- (1+1)RM

Clean+ Power Jerk- (1+1)RM

Clean pull with 5s pause@1” + clean pull+ low hang clean pull- (95%/1+1+3)5.

Pause back squat (5s pause)- 81%/3, 78%/3, 75%/3

Thursday

Clean and Jerk- (90% of Wednesday/1)5

Beat each wave of last week by 1-3kg for the on the minute work. Below are the original percentages from week 1 for use as a reference:

OTM Push press- (85%/1)3, (87.5%/1)3, (90%/1)3, HS*

OTM Front Squat- (85%/1)3, (87.5%/1)3, (90%/1)3, HS*

Jerk dip squat- (110%)/3)4

*the clock runs for 10 minutes. Complete a repetition at the prescribed weight each minute. In the final minute complete a heavier single at a weight of your choice. You will be required to beat each wave next week

Friday

No hook, no feet, no contact snatch- (64%/3)3

OTM snatch- (80%/1)10

Floating snatch DL on riser to power position- (100%/5)4

Pin squat- (X/5)3

X= heavier than last week

Saturday

Snatch balance-(75%/3)3

Front Squat- (84%/2)2

RDL- (60% (of clean)/10)5

Bench press- 4×10

Single arm kb press- 5×10/side

A1 Chest supported row – 5×10

A2 Bicep curl 5×20