Weightlifting

1. Snatch Balance + OHS (2+1) x 5 @ 74% of best snatch or snatch balance.. depending on whichever one is higher. 2. Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! 3. Front Squat: 4×4. Move up in weight each set. […]

1. Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set. (Mark your proper foot position and do 10 jerk lands with no weight in between sets. Check blog post on 5 points of performance to make sure your position is correct) 2. Clean Deadlift to 2” off the ground […]

1. Snatch push press+ OHS + Snatch Balance (2+2+1) x3sets @ 70% of best snatch. (1+2+1) x 2sets @ 74% of best snatch. (Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets) 2. 2 Pos Snatch: (below knee + Floor) x 5 working sets (meaning.. don’t count your warm up sets as […]

Rest Day

1. Snatch: Work up to 70-75% and hit for 4 singles. 2. Clean and jerk: Work up to 70% and hit for 4 singles. 3. Overhead Squat : 1-1-1-1-1-1-1