WEEK OF 8/2-8/8

1) Snatch 85% 5×2

2)Snatch Pull Max, 85% 3×2

3) Snatch Deadlift Max, 80% x2, 90% x2

4) Snatch Grip Behind Neck Pullup 5×5-10

5)Hyper extenstion 5×10 with weight (go high)

1) Back Squat 90%x2, 85% 3×3

2)Back Squat Dip 120-130% 3×3 (Pick weight up and quarter squat with 1 sec. pause)

3)Back Squat from dead stop at parallel position 3×3 50-60%% (lower squat rack to parallel position)

4)Power Clean +Push Press 80% 3 x1+2 (full extension of legs onto toes for push press)

5)Barbell Overhead Tricep Extension 5×10

6)GHD Situp 3×10-20

1) Snatch 90%x2, 85% 2×2

2) Clean and Jerk 90% x2+1, 85% 2×2+1

3) Clean Pull Max, 90% x2

4) Clean Deadlift 95%x1, 90% x3

5)Hyper extension 3×10 (go high)

Friday – 8/7

1) Front Squat 90%x2, 85% 3×3

2) Front Squat Dip 120-130% 3×3 (Pick weight up and quarter squat with 1 sec. pause)

3)Front Squat from dead stop at parallel position 3×3 50-60%% (lower squat rack to parallel position)

4 Clean off block 85% 3 x1+2 (full extension of legs onto toes for push press)

5)Unsupported Single Arm Dumbbell Row 5×10

6)Dips with weight 3×10

Saturday- 8/8

1) Power Snatch 85% 3×3

2) Snatch Pull off block 110-120% 5×3

3) Overhead Squat 3×3 85%

4) Military Press Max, 85% 3×2

5) Dumbbell Lateral Raise 3×10

6) Toes to bar 3×10-20