WEEK OF 8/30-9/5

Monday –8/31

1) Snatch 90%2×2, 85% 2×2

2) Snatch Pull 100-115% 3×3

3) Snatch Deadlift MAX, Snatch Pull 80% 2×3

4) Snatch Grip Behind the Neck Pullup with or without weight 3×5-10

Tuesday – 9/1

1) Back Squat 90% 5×3

2) Back Squat Dip 110-130% 3×3

3) Power Clean off Block 90% 2×2

4) Push Press 85-95% 3X2-3

5) Box Jumps 3×5 (High Height)

Thursday – 9/3

1) Deadlift+Clean 90% 3×1+2

2) Clean Pull 100-120% 3×3

3) Jerk off block 85-95% 3×2-3

4) Dips with weight 3×5

5)Hyper extension 3×10 with weight (go high)

Friday – 9/4

1) Front Squat 85-95% 5×2-3

2) High Hang Snatch 90% 3×2

3) Snatch Pull  90% 3×3

4) Drop Snatch 3×3 80%

5)Sprints 6×30 yards

Saturday- 9/5

1) Power Clean and Jerk  85% 4×2

2) Clean Pull off block 110-125% 5×2-3

3) RDL 3×10

4) Push Press 3×5 80%

5) Dumbbell Lateral Raise 3×10