3-position snatch – 70% x 1 x 2, 75% x 1 x 3

Snatch pull – 93% x 5 x 5

Snatch push press – 75% x 5 x 5

Good Mornings – 27% x 8 x 3

# Thursday 9/4/2014

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3-position snatch – 70% x 1 x 2, 75% x 1 x 3

Snatch pull – 93% x 5 x 5

Snatch push press – 75% x 5 x 5

Good Mornings – 27% x 8 x 3

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3-position clean – 70% x 1 x 2, 75% x 1 x 3

Power jerk + jerk – 70% x (2+1) x 2, 75% x (2+1) x 3

Snatch dead lift – 100% x 7 x 2, 100% x 5 x 3

Front squat – 65% x 6, 70% x 6, 75% x 5, 80% x 3 x 2

Power clean + clean – 70% x (1+2) x 2, 75% x (1+2) x 3

Snatch balance – 65% x 3 x 2, 70% x 3, 75% x 3 x 2

Push press – 79% x 5 x 5

Muscle snatch – 65% x 5, 70% x 4, 75% x 3 x 2

Power snatch + snatch – 70% x (1+2) x 2, 75% x (1+2) x 3

Jerk – 75% x 3 x 5

Clean pull – 90% x 5 x 5

Back squat – 65% x 6, 70% x 6, 75% x 6, 80% x 5 x 2

Week 3 of 12

(Courtesy of Catalyst Athletics)

Rest day

snatch – 60% x 3, 65% x 3, 70% x 3, 75% x 2, 80% x 1

clean & jerk – 60% x 3, 65% x 3, 70% x 3, 75% x 2, 80% x 1

back squat – 60% x 6, 65% x 6, 70% x 6, 75% x 4 x 2

Rest day