• Day 1
  • Register for the Meet on the Northshore
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from knee
    • 3x5 SnDL to power position, slow negative
  • Sn w/pause at knee
    • 1x8@70-90% of snatch max
  • BS
    • 85% of 5RM x 3 x 4
• Day 2
  • Register for the Meet on the Northshore
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from knee
    • 3x5 jerk balances
  • Cl+paused FS+paused Jerk  
    • 1x8@70-90% of CJ max
  • Push Press
    • 3 x 5 add each set to a heavy set of 3
• Day 3
  • Register for the Meet on the Northshore
  • Snatch  from mid blocks
    • 2x2 light
    • 1x6 add weight
  • Clean from mid blocks
    • 1x2 light
    • 1x5 add weight
  • FS
    • 85% of 3RM x 2 x 4

• Day 1
  • Register for the Meet on the Northshore
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from knee
    • 3x5 SnDL to power position, slow negative
  • Sn w/pause at knee
    • 1x8@70-90% of snatch max
  • BS
    • 85% of 5RM x 3 x 4
• Day 2
  • Register for the Meet on the Northshore
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from knee
    • 3x5 jerk balances
  • Cl+paused FS+paused Jerk  
    • 1x8@70-90% of CJ max
  • Push Press
    • 3 x 5 add each set to a heavy set of 3
• Day 3
  • Register for the Meet on the Northshore
  • Snatch  from mid blocks
    • 2x2 light
    • 1x6 add weight
  • Clean from mid blocks
    • 1x2 light
    • 1x5 add weight
  • FS
    • 85% of 3RM x 2 x 4

• Day 1
  • Register for the Meet on the Northshore
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from mid thigh
    • 3x5 SnDL to power position, slow negative
  • Sn pull to knee+Sn (from floor)
    • 2+1 x 3 @ 70-90% of snatch max
    • 1+1 x 3 @ 90%+ of snatch max
  • Back Squat
    • 80% of 5RM x 4 x 4
• Day 2
  • Register for the Meet on the Northshore
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from mid thigh
    • 3x5 jerk balances
  • Cl pull to knee+clean from floor+paused jerk
    • 2+1+1 x 3 @ 65-85% of CJ max
    • 1+1+1 x 3 @ 85%+ of CJ max
  • Push Press
    • 4 x 5
    • Add each set to a heavy set of 4
• Day 3
  • Register for the Meet on the Northshore
  • Snatch from High Blocks
    • 3x1 light
    • 2x2 moderate
    • 1x4 add weight
  • Clean from High blocks
    • 2x1 light
    • 2x2 moderate
    • 1x3 add weight
  • FS
    • 80% of 3RM x 2 x 5

Day 1

• Power Snatch + OHS
  • work to a heavy 1+1
  • -20% x 1+2
  • -15% x 1+2
  • -10% x 1+1 x 2
• FS + Jerk
  • 80-90% of CJ x 2 + 1 x 3
• DB Row
  • 8 x 3

Day 2

• Power Clean + Jerk
  • work to a heavy set of 1+1
  • -20% x 2+1
  • -15% x 2+1
  • -10% x 1+1
• Behind the neck Snatch Grip Jerk
  • 80-90% of Snatch x 2 x 3
• SP
  • 4 x 4
  • Add each set

Day 3

• Snatch
  • 1RM
• Clean and Jerk
  • 1RM

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Power Snatch
  • work to a heavy single
  • -20% x 2
  • -15% x 2
  • -10% x 1 x 2
• Snatch RDL
  • 100% x 2 x 3
• BS
  • Work to new 5RM

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Power Clean + Jerk
  • work to a heavy set of 1+1
  • -20% x 2+1
  • -15% x 2+1
  • -10% x 1+1
• Clean DL
  • 125% x 3 x 3
• Bent Row (add weight across sets)
  • 5x5

Day 3

• Snatch
  • work to 3 singles @ 90% of max
• Clean and Jerk
  • work to 3 singles @ 90% of max
• Front Squat
  • Find a new 3RM