Saturday 8.27.16 

A. Snatch waves 

Use percentages off of your best single for the week

Every 90s 

(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 3
B. 

Clean and Jerk Wave 
Use percentages off of your best single for the week

Every 90s

(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 2
C. 

Front squats 

3×2 @ 75-85%

speed, speed, speed, or you are done.

Possibly more core work ;) 

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Wednesday 8.24.16

Remember these Heavy Singles should be without fail ! 
A.

 Snatch 

15 minutes to establish heavy single 
B.

Snatch light work 

8 Rounds 

Every minute on the minute

Snatch x 1 @ 70-75% of today’s single
C.

 Clean and Jerk 

15 minutes to establish heavy single 
D. 

Clean and Jerk light work 
6 Rounds  

Every minute on the minute
Clean and Jerk x 1 @ 70-75% of today’s single
E. 

Back squat 
3×2 @ 75-85%

speed, speed, speed or you STOP. 

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Monday 8.22.16

Snatch, Clean and Jerk, Complexes

A)

Snatch

15 minutes to establish heavy single for the day

B)

Snatch 85%

7 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)

Clean and Jerk 85%

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

Snatch Complex

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

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

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Saturday 8.20.16 

REMEMBER WE ARE CLOSED SO TRY TO GET THIS IN ON AN OPEN GYM IF YOU CAN :) 

A. 

Snatch waves 

Use percentages off of your best single for the week

Every 90s 

(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 3
B. 

Clean and Jerk Wave 

Use percentages off of your best single for the week

Every 90s
(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 2
C. 

Front squats 

4×2 @ 75-85%

speed, speed, speed, or you are done.

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Wednesday 8.17.16

Remember these Heavy Singles should be without fail ! 

A.

 Snatch 

15 minutes to establish heavy single 
B.

Snatch light work 

10 Rounds 

Every minute on the minute

Snatch x 1 @ 70-75% of today’s single

C.

 Clean and Jerk 

15 minutes to establish heavy single 
D. 

Clean and Jerk light work 

8 Rounds  

Every minute on the minute

Clean and Jerk x 1 @ 70-75% of today’s single

 

E. 

Back squat 

4×2 @ 75-85%

speed, speed, speed or you stop

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Monday 8.15.16

NEW CYCLE :D 

Snatch, Clean and Jerk, ComplexesA)

Snatch

15 minutes to establish heavy single for the day

B)

Snatch 85%

7 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)

Clean and Jerk 85%

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

E)

Snatch Complex

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

F)

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

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Saturday 8.13.16

Wishing Chet, Neri, Sam, Brandon, Tom, Ojeta & Christian the BEST OF LUCK 💪🏻at the strongman competition today !!!! 

A)

Warm UpUpper back, core, hamstrings 
B)

Front Squat

1rm 20 minutes to find it!
C)

Deadlift

1rm 20 minutes to find it!

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