WEEK OF 1/31-2/6

Monday –2/1

1) Snatch 90%x2, 80% 2×2, 90%x2

2) Snatch Pull  105-115% 3×3

3) Snatch Deadlift Max

4) Snatch Pull 80% 3×3

5) Behind The Neck Snatch Grip Push Press 3×3 Heavy

Tuesday – 2/2

1) Back Squat 83-87% 5×5

2) Back Squat Dip 120-140% 3×3

3) Back Squat Pause at Bottom (3 sec. pause) 50-60% 3×3

4) High Hang Power Clean 80% 3×2

5) Hyperextension 3×6 with weight

Thursday – 2/4

1) Clean and Jerk 90%x1, 85%2×2, 90%x1

2) Clean Deadlift +Pull 105-120% 5×2+1

3) Romanian Deadlift 75-85% (of clean)  3×6-8

4) Push Press 3×5 (Heavy)

5) Behind the Neck Snatch Grip Pullup 3×5-15 (use weight if possible)

Friday – 2/5

1) Front Squat 85-90% 3×3

2) Front Squat Dip 115-130% 3×3

3) Jerk 85-90% 3×3

4) Power Snatch 80-85% 5×2

5) Situp 3×25-50

6) Box Jump 3×3

Saturday-2/6

1) Power Clean and Jerk 80% 5×2

2) Clean Pull off block 105-120% 3×3

3) Drop Snatch 40-60% 3×3

4) Dips 3×10-20 (weighted if possible)

5) Sprints 5×15 yards (speed and power)