Week 4 Day 1

AM
Snatch
2 sets of 3 reps with 120sec rest about 80%

Clean and Jerk
1 set of 2 reps with 2 minutes rest about 80%


PM
Snatch
Work up to a heavy double

Low Hang Snatch
3 sets of 3 reps with more weight than last week

Clean Clean Jerk
Use more than last week

Clean and jerk x2
1 set of 2 reps with similar weight as last week