WEEK OF 5/4-5/10

Monday –5/4

1)Clean with 3 second pause at shin  3×3 75% (speed)

2) Clean and Jerk 1×1 90%, 5×2 85%

3) Clean Pull off Platform with 3 second pause-6×3 85%

4) Hatch Week 8 Day 1

Tuesday – 5/5

1) Snatch 5×3 75% (speed)

2) Snatch Pull off the block- 5×3 115%

3) High Hang Snatch High Pull- 60% 5×5

4) Dumbbell Row- 5×8

5) Box Jump 5×3 (slightly higher)

 Thursday – 5/7

1) Power Clean +Front Squat- 5 x 2+2 @ 90%

2) Clean Pull- 5×3 100%

3) Jerk 3×2 90%

4) Hatch Squat Cycle Week 8 Day 2

Friday – 5/8

1) Snatch-3×1 90%, 5×2 85%

2) Clean & Jerk-  3×2 80%

3) Good Morning 3×5

4) Bench Press 3×5 88%

5) Hyperextension with 3 sec. pause-3×10 no weight

6)Broad Jump- 5×3 (speed)

Saturday- 5/10

1) Power Snatch off block- 3×3 80% (speed)

2) Power Clean off block- 3×3 75% (speed)

3) Clean Pull off Block 3×3 100%

4) Romanian Deadlift- 3×5 (10lbs heavier)

5)Snatch Grip Behind the Neck Pullups- 3×5-10

6)Sprints 6×20 yards (speed)