Week 3 Day 5

AM
Snatch
3 sets of 1 at 70%

Clean and Jerk
3 sets of 1 at 70%

PM
Snatch Max

Clean and Jerk Max

Week 3 Day 4

No Hook Grip No foot movement snatch
3 sets of 2 reps with good form (light)

Jerks off the blocks
3 sets of 3 reps with good form (light)

Front Squat
2 sets of 2 reps with 3 min rest 88-90%

Week 3 Day 3

AM
Snatch
3 sets of 2 with about 70%

Clean
3 sets of 2 with about 70%

Push Press Bar Behind Neck
3 sets of 4 with 2:30 rest (more weight than last week)


PM
Snatch off the blocks (bar close to knees)
Work up to a heavy triple

Snatch pull high pull+ snatch high pull+ snatch off the blocks
Stay about 20% lighter than snatch off the blocks and work on form

Clean+ clean and jerk off the blocks
work up to a heavy weight

Romanian Deadlifts
2 sets of 10 reps (light)

Week 3 Day 2

Snatch
3 sets of 2 reps with 65%

Clean and Jerk
3 sets of 1 rep  with 65%

Squat
3 sets of 4 reps with 3 min rest with about 86-88%

Week 3 Day 1

AM
Snatch
5 sets of 3 reps with 120sec rest about 75-80%

Clean and Jerk
3 sets of 2 reps with 2 min rest about 75-80%


PM
Snatch
Work up to a heavy double

Low Hang Snatch
3 sets of 3 reps ( about same weight as week 2)

Clean Clean Jerk
More than last week

Clean and jerk x2
3 sets of 2 reps with more than last week

Week 2 Day 5

AM
Snatch
3 sets of 1 at 70%

clean and Jerk
3 sets of 1 at 70%

PM
Snatch Max

Clean and Jerk Max

Week 2 Day 4

No Hook Grip No foot movement snatch
3 sets of 2 reps with good form (light)

Jerks off the blocks
3 sets of 3 reps with good form (light)

Front Squat
3 sets of 3 reps with 3 min rest 86-88%