Barbell Club

Sunday

• Clean & jerk - 75% x 1 x 3

• Snatch pull - 97% x 3 x 3

• Snatch deadlift - 105% x 3 x 3

Tuesday

• Jerk - 80% x 2 x 2; 85% x 2 x 2

• Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3

• Snatch push press - 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2

OPEN GYM

• Muscle snatch - heavy single

• Snatch balance - heavy single

OPEN GYM

• Power snatch + snatch - 50% x 2 sets; 55% x 2 sets; 60% x 3 sets

• Clean pull - 97% x 3 x 3

• Clean deadlift - 105% x 3 x 3

• Weighted GHD sit-ups - 3 x 10

OPEN GYM

• Snatch - heavy single

• Clean & jerk - heavy single

• Back squat - heavy single