Week 9 Day 4
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean +
Week 8 Day 4
3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans +
Week 7 Day 3
4 Tempo Heel Elevated Back Squats @ 6/10 RPE 4 Tempo Heel Elevated Back Squats @ 6/10 RPE 4 Tempo Heel Elevated Back Squats @ 6.5/10 RPE 4 Tempo Heel Elevated Back Squats @ 6.5/10 RPE 4 Tempo Heel Elevated Back Squats @ 7/10
Week 6 Day 5
3 Snatch @ 5/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 7/10 RPE 2 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPE 1 Snatch @ 9.5/10 RPE 1 Snatch @ 10/10
Week 5 Day 4
Movement Prep 3 Sets 10 Lateral Double Dumbbell Step Overs (10 total) 5 Heavy Straddle Seated Dumbbell Z Press 10 Single Arm Banded Lat Pull Downs (10 each side) 3 Muscle Clean + 3 High Hang Power Clean @ 6/10 RPE 3 Muscle Clean + 3
Week 4 Day 4
3 Muscle Clean + 3 High Hang Power Clean (I want this to be LIGHTNING FAST) + 3 Squat Jerk @ 6/10 RPE 3 Muscle Clean + 3 High Hang Power Clean (I want this to be LIGHTNING FAST) + 3
Week 3 Day 1
3 Tempo Front Squat @ 6/10 RPE 3 Tempo Front Squat @ 7/10 RPE 3 Tempo Front Squat @ 8/10 RPE 3 Tempo Front Squat @ 8/10 RPE 3 Tempo Front Squat @ 8/10 RPE *Tempo: 3 seconds down, 2 second pause. 6 Strict Barbell Press
Week 2 Day 5
3 Snatch @ 5/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 7/10 RPE 2 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPE 1 Snatch @ 9.5/10 RPE 1 Snatch @ 10/10
Week 1 Day 5
3 Snatch @ 5/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 7/10 RPE 2 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPE 1 Snatch @ 9.5/10 RPE 1 Snatch @ 10/10
Week 6 Day 1
3 Tall Snatch @ 7.5/10 RPE 3 Tall Snatch @ 7.5/10 RPE 3 Tall Snatch @ 7.5/10 RPE Take 10 minutes to establish a 1RM Snatch Balance. 2 Snatch Pull + 1 Snatch @ 7.5/10 RPE 2 Snatch Pull + 1 Snatch @ 8/10 RPE 1
Week 5 Day 4
10 Rounds: 100m Run + 1 Thruster (from rack) *Build in weight through the course of the 10 sets. Take 10 Minutes to establish a max Push Jerk + Jerk. 3 x 1-1/4 Front Squat @ 6.5/10 RPE 3 x 1-1/4 Front Squat @ 7/10
Week 4 Day 4
10 Rounds 25 Double Under + 1 Squat Clean *Build in weight through the course of the 10 sets. Take 10 Minutes to establish a 3 RM Push Jerk 2 No Hand Front Squat @ 6.5/10 RPE + :10 No Hand Rack Hold 2 No
