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Monday
Hang Squat Clean + Push jerk + Power Clean + Push jerk ; Max
Front Squat 2Rm

Tuesday -

Hang Squat Snatch + Power Snatch2+2 ; Max
High Hang Snatch Pulls 4x8 @ 50%

Wednesday

Push Press + Push Jerk 1+1 Max
30 Strict Pull ups

Friday
Ratchet Snatch 15min
then rest 5min
Ratchet Push Press 10min

* Ratchet Start @ 70% add 5# per minute, on a miss decrease by 15 # and do this for 20min

Posted
AuthorDan Shrum