Week 7

Day 1

Snatch HS, 90%x1x3 (90% OTM)
Snatch Pull – 95%x2, 100%x2x3
Back Squat – 3RM
Power Clean + Power Jerk (% of CJ) – 65% x1+1x10

300 calorie erg of choice - sweat hard - high cadence or strokes so set damper accordingly.

Bike - 85+
Row - 27+
Ski Erg - 30+


Day 2

Clean & Jerk - HS, 90%x1+1x3 (90% OTM)
Clean Pull – 95%x2, 100%x2x3
Front Squat - 2RM
Push Press – 3RM

AMRAP 10
10 calorie ski erg/or bike
10 gymnastic kip pull-ups

Day 3

Muscle Snatch - HS
Snatch Balance - HS
Power Snatch – 65%x1x10 - OTM format
Dumbbell Snatch (Squat) Practice for 10 minutes
10 minute AMRAP - 10 push-ups, 10 ring rows


Day 4

Snatch – HS
Clean & Jerk 1+1 – HS
Back Squat – 60%x2x8
Pendlay Row - 3x10
One Arm Dumbbell Row - 3x10 (each arm)
Barbell “21’s x 3 sets