Week 3- Day 1

 

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Technique Focused:

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Snatch- 50x5/ 55x5/ 60x5/ 65x5

Clean and Jerk- 50x5/ 55x5/ 60x5/ 65x5

Jerk- 70x4/ 80x4 (4x)

Back Squat- 60x4/ 70x4/ 80x4 (4x)

Sn Pull- 85x3 (2x)/ 90x3 (2x)

Press- 70x4 (4x) of press

Clean Pull- 80x4 (2x)/ 85x4 (2x)/ 90x3 (2x)

 

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Leg Focused:

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A.) Hang Snatch- 50x5/ 60x4/ 70x3 (3x)

B.) Back Squat- 50 Reps at 70%- same weight as last week, break up anyway. 

C.) DB Press- med x 10, 3x

D.)Sn Pull- 1 +3- 90/ 100/ 105/ 110 (2x

E1.) 10 tea pots per side

E2.) 10 Med ball sit ups- 5x