Week 5

Day 1
Back Squat – 65%x10x3
Clean Pull + Hang Clean (knee) + Jerk – 70%x1+2+1x2, 75%x1+2+1x3
Floating Clean Pull – 85%x3x3
Tabata Plank - 16 rounds

Day 2
Back Squat – 75%x5x5
Snatch High-Pull + Hang Snatch (knee) – 70%x1+2x2, 75%x1+2x3
Floating Snatch High-Pull – 85%x3x3
100 Hollow Rocks


Day 3

Hang Muscle Snatch (below knee) – 35%x3x5
Snatch Balance – 70%x3x4
Power Jerk – 70%x2x2, 75%x2x3
Jerk from Split (moderate weight by feel) – 3x5
Russian Twist - 3x30


Day 4
Back Squat – 80%x3x8
Segment Snatch (knee) – 70%x1x2, 75%x1x3
Segment Clean (knee) + Jerk – 70%x1+1x2, 75%x1+1x3
L-Sit Practice - 5 minutes