Sunday, April 24th, 2022

Warm-up: 2 Sets

 Wall Slides: 8-10 reps

 Bird Dogs: 8-10 reps

 Lying Snatch Grip Overhead Regression: 6-8 reps

 Jump Squats: 8-10 reps

Snatch Technique Warm-up: 1 Set (barbell only)

 Snatch Grip RDL:5-10 reps

 Muscle Snatch: 4-6 reps

 Overhead Squat: 5-8 reps

 Tall Snatch (Muscle Sn into OHS): 5 reps

Hang Snatch from Knee (Note: All percentages are of 1 rep max.)

 70% X 3 x 2

 72% x 3

 74% x 3

 76% x 3

Clean & Jerk Technique Warm-up: 1 Set (barbell only)

 Clean Grip RDL: 5 reps

 Muscle Clean: 5 reps

 Front Squats: 5 reps

 Strict Press: 5 reps

 Dip + Jerk: 5 Reps

Power Clean + Power Jerk

 70% X 3+2 x 2

 72% x 3+3

 74% x 3+3

 76% x 3+3

Snatch Pull (3 sec pause 1” off floor on 1 st rep)

 80% x 5

 85% x 4

 90% x 3 x 3

Accessories

 Bent Over Row (Barbell, add weight but maintain unbroken sets): 4 sets x 10-15 reps

 Hanging Leg Raise: 4 set x max reps