Straight Arm Pull + Low Hang Snatch 90%x1x6
Straight Arm Pull + Low Hang Clean 90%x1x6
Back Squat 80%x5x3 for males, 80%x5x5 for females
Notes: Back Squat percentage is based on 5RM.
No Hands/No Feet Snatch OR Snatch Balance 90%x1x6
Power Clean + Power Jerk 90%x1x6
Push Press 90%x2-3×5
Paused Snatch 90%x1x6
Paused Clean & Jerk 90%x1x6
Front Squat 80%x3x5
Notes: Front Squat percentage based on heavy triple from 10/9/2013.
Snatch to max
Clean & Jerk to max
Back Squat 85%x5x2 for males, 85%x5x3 for females
Notes: Back Squat percentage is of 5RM.
Power Jerk + Jerk 90%x1x6
Clean Deadlift 5×3, add load from 4×4 last week