Week 3

Day 1

• Mobilize Traps and Shoulders
  
• General Warm Up
  
• Power Snatch from Knee
  
• 60-70%x5x5
  
• Snatch DL
  
• 85 - 95% x 5 x 3
  
• Auxiliary Work
  
• Banded, Strict or Weighted Pulls ups 10 x 3
  
• ssw/5 plate press e/a
  

Day 2

• Snatch Grip Push Press 4x5
  
• Back Squat
  
• 80%x3x6
  
• Depth Jumps 3 x 4
  

Day 3

• Mobilize Hips
  
• General Warm up
  
• Power Clean form Knee
  
• 60-70%x5x5
  
• RDL
  
• 80-90% (of clean max) x5x4
  
• Auxiliary work
  
• DB Shoulder Press 10 x 3
  
• ssw/10 band pull aparts
  

Day 4

• Jerk from Rack
  
• 72%x4x2
  
• 82%x2x2
  
• 87%x1x3
  
• Front Squat (work on keeping hands on the bar)
  
• 80%x2x5
  

Day 5

• Mobilize shoulders and pecs)
  
• General Warm up
  
• DL+ Snatch (bar doesn’t touch the floor)
  
• 65-75%x1+2x6
  
• Clean with pause @knee + Jerk
  
• 70-80%x1+2x6