WEEK OF 3/13-3/19

Monday –3/14

1) No Hook Grip/No Feet Snatch (Don’t move feet) 5×2 65-70%

2) Snatch Pull with 3 sec. Pause at knee 90% 3×3

3) Snatch Deadlift 3×5 110% (% of snatch)

4) Snatch Grip Push Press 3×5 Heavy (add 5-10lbs.)

Tuesday –3/15

1)Front Squat 5×5 75-80%

2)Front Squat Dip 3×3 120-140%

3)Clean off Block (3 sec. pause at thigh) 3×3-4 70-80%

4)Snatch Grip Romanian Deadlift 3×10 moderate weight(add 5-10lbs. from last week)

5)Prone Bench Row 3×10-15 (add 5-10lbs. from last week)

Thursday-3/17

1)Snatch 85% 3×2

2)Clean+Front Squat 85% 3×2+2

3)Clean Pull 100-110% 3×3

4)Back Squat 78-82% 5×5

5)Bench Press 3×10 (add 5-10lbs. from last week)

Friday – 3/18

1)Power Snatch off Block 3×4 80%

2)Snatch Pull off Block 115-125% 5×3

3)Drop Snatch  60-70% 3×3

4)Jerk 3 second pause at bottom 3×2 85-90%

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

Saturday-3/19

1)Power Clean with 3 sec. Pause at Shin 3×3 80%

2)Clean Pull 3×3 100%

3)Jerk Grip Overhead Squat 3×5 moderate (add 5-10lbs. from last week)

4)Close Grip Upright Row 3×10 (add 5-10lbs. from last week)

5)Box Jumps 3X3 High