A1) Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3
A2) Between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
A) Clean Pull + Panda Pull + Clean + Jerk x 5 working sets
B) Clean Deadlift: 4×3 @ 100% of best clean
C) Front Squat: 3 x 6 (build in weight each set)
A) Pause Tempo Snatches: 5 singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
B) SLOW Tempo Snatches: 3×3
*take 10 seconds to get up to the “down” position and then snatch.
C) Power Snatch: 3,3,3,2,2,2,1,1
D) Behind The Neck Jerk: Work up to a heavy single for the day
E) Back Squat 5 x 5 – Heavier than last week