WEEK OF 12/6-12/12

Monday –12/7

1) Back Squat 5 rep max, 75%x7, 80%x5, 85%x3

2) Back Squat Dip 3×3 120-140%

3) Power Clean w/ 3 sec. pause. 80-90% 3×2

4) Military Press 3×10

Tuesday – 12/8

1) Snatch off block 90%x1 85% 3×2

2) Snatch pull 110-115% 5×3

3) Snatch Grip Romanian Deadlift + Pull 5×2+1 85-100% (of snatch)

4) Behind the Neck Snatch Grip Pullup 3×5-15 with weight if possible

Thursday – 12/10

1) Snatch 85% x2 80% 2×2

2) Clean and Jerk 85% x2, 80% 2×2

3) Clean Pull 100% 3×3

4) Clean Deadlift Max, Clean Pull 80% 3×2

Friday – 12/11

1) Front Squat Max, 85% 2×2

2) Front Squat Dip 120-140% 3×3

3) Jerk off Rack 90%x1, 85% 2×2

4) Dumbbell Row 3×10

5) Overhead Tricep extension 3×10-15

Saturday-12/12

1)  Power Snatch 80-85% 3×2

2)  Snatch Pull 110% 3×3

3)  Drop Snatch 50-70% 3×3

4) Bench Press 5×5 Heavy

5) Situp 3×25-50