WEEK OF 8/9-8/15

1) Back Squat Max, 90% x2

2) Snatch 80% 3×2

3) Hyper extension 3×10 with weight. High.

4) Dips 3×10 with or without weight

5) Situp 3×25

1) Power Clean off Block 90% x1, 85% 3×2

2) Snatch Pull 100% 5×3

3) Overhead Squat 100% 3×2

4) Behind the Neck Snatch Grip Pullup with or without weight 3×5

5) Bent over row 5×8

1) Snatch Max

2) Clean and Jerk Max

3) Clean Pull 100% 2×2

4) Clean Deadlift 90% 2×2

5)Hyper extension 3×10 (go high)

Friday – 8/14

1) Front Squat 85% 5×3

2) High Hang Power Snatch 85% 5X2

3) Snatch Pull off block 110-120% 3×3

4)Unsupported Single Arm Dumbbell Row 5×10

5)Military Press 3×5

Saturday- 8/15

1) Power Snatch 80% 3×2

2) Snatch Pull off block 110-120% 5×3

3) Good Morning 3×5

4) Push Press 3×3 85%

5) Dumbbell Lateral Raise 3×10