Week 12

Day 1

Snatch build to hvy single in 15 minutes

@60% 1-8 ladder EMOM

first minute-1 snatch, second minute-2 snatches, etc.

FS 3 second negative 3RM, -15%x3x2

Day 2

CJ build to hvy single in 15 minutes

@60% 1-6 ladder EMOM

first minute 1 CJ, second minute 2 CJs, etc.

DL 3 second negative 3RM, 15%x3x2

Day 3

PSN 5RM TNG, -10%x5x2

PC+Jerk 1+5, 10%x1+5x2

Week 11

Day 1

Snatch+Hang Snatch 15 mins to work to a heavy single

8 min EMOM @75% Hang Snatch x3

BS 1RM, -15%x2x2

Day 2

Pwr Cl+FSx2+Jerk 15 mins to work to a heavy single

6 min EMOM @70% Pwr Cl+Jerk x3 TNG

Pull to knee+Cl Pull 110%x2+1x3

Day 3

Snatch 3RM, -15%x5x2

Clean+HCl+Jerk 1+2+1, -15%x1+2+1x2

Week 10

Day 1

Power Snatch up to a Heavy Single (not a max, heavy as possible with good technique)

3 min ME Power Snatch @75%

Snatch DL 110%x5x3

Day 2

Clean and Jerk up to a Heavy Single (not a max, heavy as possible with good technique)

5 min EMOM Clean+Jerk 75%x1+5 (work on TNG Jerks)

BS 3RM, -15%x3x2

Day 3

Power Snatch Heavy Single

Clean and Jerk Heavy Single