Day 1:
2×2 Snatch
3×1 Snatch
4×2 Clean from high blocks
4×2 Clean pulls @ 100% speed
5×3 Back Squat
Day 2
2×2 Clean and Jerk
3×1 Clean and Jerk
5×3 Push Jerks
4×2 Snatch pull 100% speed
Day 3:
4×2+1 Snatch from high hang +1 OHS
5 sets Clean high pull + clean + jerk
3×5 pull ups
4×2 Front squat
Day 4:
Max out lifts!!!!
Max front squat
Day 1:
3×2 Snatch
3×1 Snatch
5×5 Snatch grip bent over row
4×2 Clean pulls at 100%
5×3 Back Squat
Day 2:
3×2 Clean and Jerk
3×1 Clean and Jerk
5×2 Snatch from high blocks
5×3 BTN Push Press
4×2 Snatch pull at 100%
Day 3:
6 sets High pull + Snatch + OHS
4×2+1 High hang clean and Jerk
3×5 Pull ups
4×2 Front Squat
Day 4:
Max out lifts!!!
Max out SOMETHING ELSE (blame Kathleen)
Day 1:
6×1+1 Snatch balance + OHS
5×2 Snatch
5×2 Clean pulls with 3 sec descent
5×3 Front Squat
Day 2:
5×2 Clean and Jerk
4×2 Snatch from low blocks
4×3 Push Press
5×2 Snatch pulls with 3 second descent
Day 3:
5 Sets Snatch from high hand and snatch from knee
4×3 Clean from low blocks
4×2 Jerks
5×5 Back Squat
Day 4:
Max out lifts!!!!
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