Clean&Jerk
5 singles
5 singles w/ + 10#/5#
5 singles w/ + 10#/5#
-5 more singles increasing 5#/2.5# each lift.

Back Squat
-5×3 all at same weight

Snatch pull
5/4/3/2/1

Amanda

Snatch
-5×3

Snatch Balance+OHS(1+2)
-2 warmup sets; then 3 working sets

Clean pull
-5/4/3/2/1

A) Clean&Jerk (2+2)
– 4 sets at 80-85%

B) Pause Front Squat
– 5 sets; 3 seconds in the hole explode up. *Try without using a bounce (stretch reflex). Just stand up HARD

C) Rack pulls
– 3×5

A) Snatch pull + Hang Snatch (1+2)
– 50/ 60/ 65/ 70 (2x)

B) Snatch Balance
– 6×2
See how heavy you can go with this

C) Snatch first pulls
– 5×3
warm up, then I want all sets to be done at higher than max snatch

A) Hang Clean & Jerk (1+2)
– 60/ 65/ 70/ 75/ 80
(% based off max clean&jerk)

B) Behind neck jerk
– 5×3

C) Clean segment pull (knees/ mid thigh/ pull)
– 80/ 90/ 100 (2x)
(% based off max clean)

Speed Under the Bar

*Yosh is out today, please come in and follow the programming below with your Oly buddies!

A) Hang Snatch
– 5×3

B) Overhead Squat
– 3×5 (Nothing crazy here, focus on overhead position and trunk stability)

C) Behind neck Snatch grip push press
– Take an empty bar and perform 3 sets of 10. Focus on speed and lockout

D) Snatch grip deadlift
– 3×5

Clean Warm Up
Power Clean+Hang Clean (1+2)
-4 sets w/ 75-80%

Split Jerk
– 3×3

Clean pulls
– 3×5; holding eccentric positions