5 Day Split Cycle 2 Week 4 Day 2

Clean From Blocks above the Knee 3RM then 3×3@90%

Jerk From Blocks 3RM then 3×3@90%

Snatch High Pull + Power Snatch + Snatch Balance Find a max for this complex then repeat 3 more times @90% Rest 90 sec btwn

Snatch DL 5×5@80%

DB Row 3×10-15 Heaviest Possible

T2B 3×10-15

Banded Hypers 3×10-15

 

 

5 Day Split Cycle 2 Week 1 Day 2

Hang Snatch 5-7 sets 5RM

Hang Snatch 3×5 90% 5RM

High Hang Clean + Jerk 3×5+1 Heaviest Possible

Snatch Pulls 5×3 80%

Box Jumps 1-3 sets 3RM

Box Jumps 3×1 3RM

Weighted Pull-Ups 5×5 Heaviest Possible

Tempo GHD 3×10 Heaviest Possible

Sumo Banded GM 3×10 Heaviest Possible