Weightlifting

1. Power Snatch: 3,3,2,2,1,1,1 2. Power Clean+ Jerk (2+2) x 3, (1+1) x 2. 3. Snatch Pull: 5×1 @ 100% of best snatch 4. Three Sets of: Weighted sit upsx 20 Russian Twists x 30 reps DB Flies x 10

REST

1. Snatch PP +OHS +Snatch Drop: (3+3+3) x 3 2. Power Snatch + Snatch: (1+1) x 5. 3. Front Squat: Work up to a heavy single in 5 sets 4. 3 Sets: Dead Bug Holds x 45 Sec. Good Mornings x 10 500 m row

1. Split Jerk: 3,2,2,1,1,1. 2. Power Clean +Push Jerk: 3,2,2,1,1,1. 3. Clean Pulls: 5×1 @ 100% of best clean 4. 3 Sets: Pull Ups x 10 Cossack Squats x 16 total Sand Bag Bear Hug Carry x 200m

*This week is all about going how you feel! This is your week to back off if you’re feeling tired. If you’re feeling ok, take the singles a little heavier. But the goal this week is recovery! 1. Snatch Balance: 3,2,2,2,1,1,1 2. Power Snatch:3,3,2,2,1,1,1 3. Back Squat: Work up to a heavy single in 5 […]