WEEK OF 9/27-10/3

Monday –9/28

1) High Hang Snatch 65% 3×5

2) Snatch 80% 5×3

3) Snatch Pull (3 Second Pause off Platform) 80%3×3

4) Snatch Pull 100% 5×3

Tuesday – 9/29

1) Back Squat with Close Stance 70% 5×10

2) Back Squat Dip 110-120% 3×3

3) Power Clean off Block 85% 3×2

4) Hyper extension with weight with 3 second Pause 5×5

Thursday – 10/1

1) Clean+Front Squat 85% 5×2+2

2) Clean Pull 3×3 100%

3) Clean Deadlift 110-120% 3×3 (% of clean)

4) Jerk off Rack 85% 3×3

Friday – 10/2

1) Snatch off Block 5×2 85%

2) Snatch Pull off Block 110% 3×3

3) Snatch Deadlift 5×5 85%

4) Push Press 3×3 80-85%

5) Bounding 5×5

6) Situp 3×25-50

Saturday-10/3

1) Power Clean and Power Jerk 85% 3×2

2) Clean Pull off Block 100% 5×3

3) Hyperextension 3×10

4) Bench Press 5×5

5) Sprints 5×30 Yards