Week 3

Day 1

A. Snatch - EMOTM x 15
5@75%
5@80%
5@85%

Rest 2 minutes

Work up to a heavy single - no more than three misses

B. Snatch Pull
3x3@90%

C.  Pause Snatch Deadlift @ knee (finish after pause at knee) + Floating Snatch Deadlift
3 sets of 4+1 @85%

D. Back Squat - 3x5 @75%

For time : 100 double unders , 50 wall-balls @30/20, 25 burpees


Day 2

A. Jerk - EMOTM x 15 minutes

5@75%
5@80%
5@85%

REST TWO MINUTES

Three attempts at a heavy single. 

B. Push Press
5x5@75%

C. Jumping Back Squat
3x3@25% 

120s plank
50 pushups
120s plank
30 pushups
120s plank
10 pushups
40s hollow hold
30 situps
40s hollow hold
50 situps
40s hollow hold


Day 3

A. Clean - EMOTM x 15
5@75%
5@80%
5@85%

Rest 2 minutes

Work up to a heavy single - no more than three misses

B. Clean Pull
3x3@90%

C.  Pause Clean Deadlift @ knee (finish after pause at knee) + Floating Clean Deadlift
3 sets of 4+1 @85%

D. Back Squat - 3x5 @75%

Barbell "21's" x 3 sets

Russian Twists - 4x15 (each side) - add weight 


Day 4

A. Snatch
1@70%
1@75%
1@80% 
1@85%
2x1@90%

B. Clean and Jerk
1@70%
1@75%
1@80%
1@85%
2x1@90%

C. Front Squat - 3x3@80%

D. Good morning - 3x5 - light - perfect form 

10 minutes strict "Cindy"


Day 5

Pick two from each category. Have fun! 

PRESSING

Three sets of 8-12 reps or 15-30s for holds

  • Barbell Press/Push Press/Split Press/Behind The Neck Press

  • Dumbbell Press/Single Arm Dumbbell Press

  • KB Press/Single Arm KB Press

  • Static OH Holds With Barbell Or Dumbbells/KB’s

  • Sots Press (Snatch Or Clean Grip)

RECEIVING

Three sets of 3-6 reps

  • Heaving Snatch Press

  • Heaving Snatch Balance

  • Snatch Balance

  • Scarecrow Snatch/Clean

  • Tall Snatch/Clean

  • Drop Jerk

PULLING

Three to five sets of 2-4 reps

  • Pause deadlifts (snatch or clean)

  • NO HOOK GRIP deadlifts

  • Bent Over Rows (snatch or clean grip)

  • RDL’s (8-12 reps)

  • Good Mornings (8-12 reps)

  • Heavy Curls (yes, this is a real thing, 8-12 reps)