WEEK OF 10/4-10/10

Monday –10/5

1) High Hang Snatch 70% 3×3

2) Snatch 85% 5×2

3) Snatch Pull (3 Second Pause off Platform) 85%3×3

4) Snatch Pull 105-110% 3×3

Tuesday – 10/6

1) Back Squat 85% 6×5

2) Back Squat Dip 110-120% 3×3

3) Power Clean off Block 85% 3×3

4) Hyper extension with weight with 3 second Pause 3X10

Thursday – 10/8

1) Clean and Jerk 85% 6×2+1

2) Clean Pull 3×3 105-110%

3)  Front Squat 3×3 85%

4) Behind the Neck Snatch Grip Pullups 3X5-10

Friday – 10/9

1) Snatch off Block 5×2 85%

2) Snatch Pull off Block 110-120% 3×3

3) Snatch Deadlift 5×3 90%

4) Push Press 3×4 80-85%

5) Bounding 5×5

6) Situp 3×25-50

Saturday-10/10

1) Power Clean and Jerk 85% 3×3

2) Clean Pull off Block 100-120% 5×3

3) Hyperextension 3×10

4) Bench Press 5×5

5) Sprints 5×30 Yards