Author: Jennifer Nau

Day 1:

5×2+1    Snatch balance  + OHS

6×2   Snatch

5×2   Clean pulls with 3 sec descent

5×3   Front Squat

Day 2:

6×2   Clean and Jerk

4×3   Snatch from low blocks

4×3    Push Press

5×2    Snatch pulls with 3 sec descent

Day 3:

5 Sets   Snatch from high hand + Snatch from knee

4×3   Clean from low blocks

4×2   Jerks

5×5    Back Squat

Day 4:

Max out lifts!!!

Max reps pullups

Day 1:

5 x 2

Snatch 2-3 sec pause at knee

5 x 2

Snatch pull from deficit

4 x 2

Clean from mid-thigh block

4 x 6

Back Squat

Day 2:

5 x 2

Clean 2-3 sec pause at the knee and jerk

5 x 2

Clean pull from deficit

4 x 2

Snatch from mid-thigh block

5 x 5

Pull-ups

Day 3:

6 x 2

Touch and Go Jerks

OTM x 8 min

Hang snatch from below the knee

OTM x 8 min

Hang clean from below the knee

4 x 4

Front Squat

Day 4:

Max out lifts!!

4 x 8

DB press

Curls

Single leg deadlift