Week 2: Beast Coast Barbell Cycle 3: RWL Competition Prep Cycle

A) clean and jerk waves:

75×3, 85×3, 88×2

77×3, 88×2, 93×1

90×2, 95×1, 98×1

B) Quickly build to a VERY heavy clean pull single

Wednesday:

A) snatch waves:

75×3, 85×3, 88×2

77×3, 88×2, 93×1

90×2, 95×1, 98×1.

Thursday:

A) Back rack Jerk (from rack):

3×3 @85%

3×3 @90%

B) front squat 3×2 @90%

Sat:

A) Snatch balance:

5×2 @80% of 1rm Snatch

B) 2×1 back squat @95%