Week of 9/6-9/12

Monday –9/7

1) Snatch 95%x1, 85%x2, 90%x1, 85%x2

2) Snatch Pull  100-115% 3×3

3) Drop Snatch 60-70% 3×3

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

Tuesday – 9/8

1) Back Squat 95-102%x1, 85%3×5

2) Pause Back Squat 50-60% 3×3 (3 sec.)

3) Power Clean off Block 85% 3×2

4) Push Press Max,  85% 2×2

Thursday – 9/10

1) Power Snatch Max, 90% 2×2

2) Snatch Pull off block 100-120% 3×3

3) Jerk off block Max, 90%x2

4) Jerk Drive 100-115% 3×3

Friday – 9/11

1) Clean and Jerk 90%3×2+1

2) Clean Pull 100% 3×3

3) Front Squat 85-90% 5×3

4) Front Squat Pause 3×3 50%

5)Sprints 6×20 yards

Saturday- 9/12

1) Power Clean  85% 3×2

2) Clean Pull off block 100% 5×3

3) RDL 3×10

4) Military Press 3×5 80%

5) Dumbbell Lateral Raise 3×10