Day 1
Strength:
Squat – 3*5 @ 70%

Oly:
Snatch – 1*3 @ 60%, 2*3 @ 70%, 2*2 @ 75%, 3*1 @ 80%
Snatch Pull – 2*3 @90%, 2*3 @ 95% of max snatch
Pause OHS -3-3-3-3-3 Working to heavy for the day *pause 3s at bottom

 

Day 2

Strength:
Bench Press – 5-5-3-3-1-1-1 *work to heavy single. if you feel strong, go for a PR!

Accessory:
Close Grip Bench – 3*10, @ same weight
DB Rows – 3*8/arm
Band Pull A-Parts – 3*12

Ring Rollouts – 3*12
Paloff’s Press – 3*15/side
**superset aabzz

 

Day 3

Power:
Power Snatch – 5*1 @ 70%
Power Clean + Power Jerk – 5*1 @ 70%

Strength:
Deadlift – 3*5 @ 60%

Accessory:
Glut Ham Raises – 3*10

Conditioning:
Row – 3*500m, rest 2 mins

 

Day 4

Oly:
Snatch – 1×3 @ 60%, 1×3 @ 70%, 1×2 @ 75%, 1*2 @ 80%, 1*1 @ 85%, 1*1 @ 90%, 1*1 @ 95%, Increase to max and try for a PR!!

Clean and Jerk – 1×3+1 @ 60%, 1×3+1 @ 70%, 1×2+1 @ 75%, 1×1 @ 80%, 1*1 @ 85%, 1*1 @ 90%, 1*1 @ 95%, Increase to max and try for a PR!!

Strength:
Front Squat – 4-4-4-4 *increase to heavy for the day
Press – 4*3 @ same + 5lbs from last wk

Accessory:
Bent Row – 3*10
Barbell Glut Bridge – 3*10

Conditioning: Sled Push – 20m for max load.