Power Snatch
Heavy Single @45KG
(90%x1, 95%x1, HS) x 3 @41KG, 43KG, 45KG
Power Clean + Power Jerk
Heavy Single @60KG, 66KG(F), 65KG(F)
(90%x1+1, 95%x1+1, HS) x 3 @54KG, 57KG, 60KG
Snatch Balance – 70% (of sn) x 3 x 4 @40KG
3 Rounds:
20 Sec Jefferson Curl Hold
8 Hanging Leg Raises
Snatch
Heavy Single @56KG, 58KG(F), 58KG(F)
(90%x1, 95%x1, HS) x 3
@51KG, 53KG, 56KG(F),
@51KG(F), 51KG, 53KG
@51KG, 53KG(F), 53KG(F)
Clean & Jerk
Heavy Single @68KG
(90%x1+1, 95%x1+1, HS) x 3
@61KG, 65KG, 68KG
@61KG, 65KG, 68KG
@61KG, 65KG, 68KG
Clean Pull – 105% (of cln) x 2 x 5 @74KG
Front Squat
Heavy Single @70KG, 75KG(F)
(90%x1, 95%x1, HS) x 3
@63KG, 67KG, 70KG
@63KG, 67KG, 70KG
@63KG, 67KG, 70KG
On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single.
Power Snatch + Overhead Squat
2(1+1) – 60% @31KG
65% @34KG
70% x 2 sets @36KG
75% x 2 sets @39KG
Power Clean + Power Jerk
2(1+1) – 60% @42KG
65% @45KG
70% x 2 sets @49KG
75% x 2 sets @53KG
Clean Pull
85% (of cln) x 2 @60KG
95%x2 @66KG
105%x2x3 @73KG
Front Squat
60%x2 @42KG
70%x2 @49KG
80%x2 @56KG
85%x2 @60KG
90%x2x2 @63KG
Snatch
60%x2 @31KG
70%x2 @36KG
80%x2 @42KG
(85%x2 @45KG, 90%x1 @47KG) x 3
Clean & Jerk
60%x2+1 @42KG
70%x2+1 @49KG
80%x2+1 @56KG
(85%x2+1 @60KG, 90%x1+1 @66KG) x 2
Snatch Pull – 105%x3x5 @55KG
Back Squat
60%x2 @55KG
70%x2 @65KG
80%x2 @75KG
85%x2 @79KG
90%x2x4 @84KG
3 Rounds
20 Sec Hold Jefferson Curl (10KG, 15KG, 15KG)
8 Leg Raises
Power Jerk
60% (of split jrk) x3 @42KG
65%x3 @45KG
70%x3 @49KG
(75%x2 @53KG, 70%x3 @49KG) x 2
Press – 4 x 4 – challenging weight but smooth reps; no grinds
Power Snatch
60% (of snatch) x1 @31KG
65%x1 @34KG
70%x1 @36KG
75%x1x3 @39KG
70%x2x3 @36KG
Power Clean + Power Jerk (1+1)
60% (of CJ) @42KG
65% @45KG
70% @49KG
75% x 3 sets @53KG
70% x 2+1 x 3 sets @49KG
Clean Pull
85% (of cln) x 3 @60KG
95%x3 @66KG
100%x3x3 @70KG
3 Rounds
8 Rings Dips
10 Reverse Hypers
Snatch
60%x1 @31KG
70%x1 @36KG
80%x1 @42KG
85%x1 @45KG
90%x1 @47KG
95%x1 @50KG
80%x1x3 @42KG
Clean & Jerk (1+1)
60% @42KG
70% @49KG
80% @56KG
85% @60KG
90% @63KG
95% @66KG
80% x 3 sets @56KG
Snatch Pull
95% (of snatch) x 3 @50KG
100%x3x2 @52KG
105%x3x2 @55KG
Front Squat
60%x3 @42KG
70%x3 @49KG
80%x3 @56KG
85%x3x4 @60KG