• Day 1
  • Make sure they are signed up for the meet
  • Snatch
    • 3x 2 light
    • 2 x 2 moderate
    • 1 x 5 add weight
  • Snatch Pull
    • 1x3 110%
  • Back Squat
    • 1RM
    • -10%x1x2
• Day 2
  • Make sure they are signed up for the meet
  • Clean + Jerk
    • 1 x 2 light
    • 1 x 2 moderate
    • 1 x 5 add weight
  • Clean Pull
    • 1x3 110%
  • Bent Row
    • 5x4
• Day 3
  • Make sure they are signed up for the meet
  • Snatch
    • meet warm up, then hit the three attempts you want to hit at the meet
  • CJ
    • meet warm up, then hit the three attempts you want to hit at the meet
  • Front Squat
    • 90%x1x3

• Day 1
  • Snatch + OHS
    • 2+3x 2 light
    • 1+3 x 2 moderate
    • 1+2 x 5 add weight
  • Snatch Pull
    • 1x5 110%
  • Back Squat
    • 2RM
    • -10%x2x2
• Day 2
  • Clean + FS+ Jerk
    • 1+1+1 x 2 light
    • 1+1+1 x 2 moderate
    • 1+1+1 x 5 add weight
  • Clean Pull
    • 1x5 110%
  • Bent Row
    • 5x4
• Day 3
  • Snatch
    • 1x6
      • 6 singles at 5-10 lbs heavier than last week, 90% if they weren’t in class
  • CJ
    • 1x4
      • 4 singles at 5-10 lbs heavier than last week, 90% if they weren’t in class
  • Front Squat
    • 1RM
    • -10%x1x2

• Day 1
  • Snatch Pull + Snatch
    • 2+3x 2 light
    • 1+3 x 2 moderate
    • 1+2 x 5 add weight
  • Snatch Pull
    • 2x2 105%
    • 1x5 110%
  • Back Squat
    • 3RM
    • -10%x3x2
• Day 2
  • Clean Pull + Clean + Jerk
    • 1+1+1 x 2 light
    • 1+1+1 x 2 moderate
    • 1+1+1 x 5 add weight
  • Clean Pull
    • 2x2 105%
    • 1x5 110%
  • Bent Row
    • 5x4
• Day 3
  • Snatch
    • 1x8
      • 8 singles at 5-10 lbs heavier than last week, 87% if they weren’t in class
  • CJ
    • 1x5
      • 5 singles at 5-10 lbs heavier than last week, 87% if they weren’t in class
  • Front Squat
    • 2 RM
    • -10%x2x2

This program will be 5 weeks long. It is a peaking program to get people ready for the meet being held at downtown on April 4th.

• Day 1
  • Power Snatch + Snatch
    • 2+3x 2 light
    • 1+3 x 2 moderate
    • 1+2 x 5 add weight
  • Snatch Pull
    • 3x1 100%
    • 2x2 105%
    • 1x3 110%
  • Back Squat
    • 3RM
    • -10%x3x2
• Day 2
  • Power Clean + Jerk
    • 2+3x 2 light
    • 1+3 x 2 moderate
    • 1+2 x 5 add weight
  • Clean Pull
    • 3x1 100%
    • 2x2 105%
    • 1x3 110%
  • Bent Row
    • 5x4
• Day 3
  • Snatch
    • 85%x1x8
      • 8 moderate singles
  • CJ
    • 85%x1x5
      • 5 moderate singles
  • Front Squat
    • 2 RM
    • -10%x2x2