WEEK OF 1/3-1/9

Monday –1/4

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

2) Back Squat Max, 85%x2, 95%x1

3) Jerk Max, 85%2×2

4) Hyper extension 3×6 with weight more than last week

Tuesday – 1/5

1) High Hang Muscle Snatch 3×3 add weight from last week

2) High Hang Snatch 85-90% 3×2

3) Snatch Pull 90% 3×3

4) Behind the Neck Snatch Grip Pullup 3×5-15

Thursday – 1/7

1) Clean and Jerk Max, 85%x2+1, 95%x1

2) Front Squat Max, 85%x2, 95%x1

3) Snatch Pull 100-115% 3×3

4) Push Press 3×5

Friday – 1/8

1) Power Snatch 85% 2×2

2) Power Clean and Jerk 85% 2×2

3) Clean Pull off Block 100% 3×3

4) Snatch Grip Push Press 3×2 Heavy add weight from last week

5) Hyperextension 3×10

Saturday-1/9

1) Power Snatch off Block Max, 85% 2×2

2) Snatch Pull 100-120% 3×2

3) Bench Press 3×3

4) Single Arm Dumbbell Row Unsupported 3×10

5) Leg Raise 3×15-30