Monday 9.26.16

This will be our DELOAD WEEK 
Snatch, Clean and Jerk, Complexes

A)

Snatch

15 minutes to establish heavy single for the day

B)

2 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 
C)

Clean and Jerk

15 minutes to establish heavy single for the day

D)

2 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max

E)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk

F)

Snatch Complex

 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

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Saturday 9.24.16

ONE WEEK FROM COMP and 1RM’s!!!

A. Snatch 

Work up to your opener or 93% of your max Snatch

B. 

Clean and Jerk
Work up to your opener or 93% of your max Clean and Jerk

C. 

Front squats 
1×1 @ 75-85%

speed, speed, speed, or you are done.

D. Core work 

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Wednesday 9.21.16

Remember these Heavy Singles should be without fail ! 

A.

 Snatch 

15 minutes to establish heavy single

B.

Snatch light work 

4 Rounds 

Every minute on the minute
Snatch x 1 @ 75% of today’s single
C.

 Clean and Jerk 
15 minutes to establish heavy single 

D. 

Clean and Jerk light work 

3 Rounds  

Every minute on the minute

Clean and Jerk x 1 @ 75% of today’s single

E. 

Back squat 

1×1 @ 75-85%

speed, speed, speed or you STOP.
F. Core work🙂

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Monday 9.19.16

Snatch, Clean and Jerk, Complexes

A)

Snatch

15 minutes to establish heavy single for the day
B)

3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 
C)

Clean and Jerk

15 minutes to establish heavy single for the day
D)

3 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)

Snatch Complex

 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

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Saturday 9.17.16

A. Snatch waves 

Use percentages off of your best single for the week

Every 90s 

(85%x1, 90%x1) x 3
B. 

Clean and Jerk Wave 

Use percentages off of your best single for the week

Every 90s

(85%x1, 90%x1) x 2
C. 

Front squats 

2×1 @ 75-85%

speed, speed, speed, or you are done.
D. Core work 

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Wednesday 9.14.16

Remember these Heavy Singles should be without fail ! 

A.

 Snatch 

15 minutes to establish heavy single
B.

Snatch light work 

5 Rounds 

Every minute on the minute

Snatch x 1 @ 75% of today’s single
C.

 Clean and Jerk 

15 minutes to establish heavy single 

D. 

Clean and Jerk light work 

4 Rounds  

Every minute on the minute
Clean and Jerk x 1 @ 75% of today’s single
E. 

Back squat 

2×1 @ 75-85%

speed, speed, speed or you STOP.
F. Core work🙂

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Monday 9.12.16

Snatch, Clean and Jerk, Complexes

A)
Snatch
15 minutes to establish heavy single for the day

B)

3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 

C)

Clean and Jerk

15 minutes to establish heavy single for the day

D)

3 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)

Snatch Complex

 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

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