WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3
Add weight from last week to the snatch and jerk complexes and the dip squats.
STRENGTH
5 rounds for load:
Hang Power Snatch + Overhead Squat + Hang Squat Snatch
Back Squat
5-5-5+
These are percentage based squats. Percentages will be on the board.
Bent-over barbell row
5-5-5-5-5
Barbell good mornings
5-5-5-5-5
