WEEK 6 day 1 | ||
REPS | WEIGHT | |
clean and jerk dropset | reps 1-3-3 X 3 | 90/80/70% |
OHS/Drop snatch/Hang snatch | 2each X 3sets | 70% Sn |
Back sqaut dropset | 5/5-5/5-5/5-5/5 | 75%/65% |
WEEK6 day 2 | ||
REPS | WEIGHT | |
Snatch drop set | rep 1-3-3 X 3 | 90/80/70% |
3pos pause to clean ( 5sec) | reps 2-2-2-2 | 70% C J |
FS/Thruster/ Box sqauts | 3/6/9 X 3 | Max |
WEEK6 day 3 | ||
REPS | WEIGHT | |
Hang clean and press-Lunge | 2-2-2-2 | 50%cl |
Back sqaut /Box jumps | 5-5-5-5/ 20 | 75% |
KB sqaut/cluster/pp | 8-8-8-8 | |