Monday/Tuesday;
A) Emom10: 3 cleans + 1 Jerk @70
B) Every 90 sec for 6 sets: 2 cleans + jerk (floor) @80
C) Every 2 mins for 4 sets: 1 clean + 1 jerk @90%
Wednesday:
A) 5x(3+1+1) Hang snatch (hips) + snatch balance + OHS @70%
B) work up to a heavy power snatch + snatch (full squat) for the day (target 80%+)
Thursday:
A) 3×1 Back squat @90-95%
B) 5×10 Romanian deadlifts (heavier than last week)
Saturday – NO CLASS IN ACTON
A) 3×1 front squat @90-95%
B) 3x(1+1) Snatch Pull + Below knee hang snatch @90%
Optional accessory work #1:
A) 5×3 strict press @55-60% of max jerk/c&J (which ever is higher)
B) 5×10 strict pull up (doesn’t have to be unbroken, but if it takes you more than 3 sets to do 10 pull ups, use a band)
C) 5×10-15 push ups (use plates for deficit push ups if push ups are easy for you )
Optional accessory work #2:
A) 5×20 back extensions + 10 sec hold locked out at the 20th rep (weighted if you can)
B) 5×12 per arm single arm DB row (use a bench for the other arm) heavy as possible for all 12 consecutive reps