A: On the 60 sec 1 full snatch at 80%
x 5
Rest 2 minutes
On the 60 sec 1 full snatch at 85%
x 5
Rest 2 minutes
1 snatch at 90%
Part B:
12-9-6-3 of
MU and
Power cleans and 185/125
A: On the 60 sec 1 full snatch at 80%
x 5
Rest 2 minutes
On the 60 sec 1 full snatch at 85%
x 5
Rest 2 minutes
1 snatch at 90%
Part B:
12-9-6-3 of
MU and
Power cleans and 185/125
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows