5-3-2018

Warm-up

Power clean

Work to 85% of your 1RM C&J for a single

then decrease weight for Drop Sets 2x3
For Drop Sets 2x3, decrease weight by 15kg (33#) down if work single is above 110kg (242#). For Drop Sets 2x3, decrease weight by 10kg (22#) down if work single is below 110kg (242#).

 

1 BTN SNATCH GRIP PUSH JERK + 3 OHS

Work at 80% of your 1RM Snatch.

 

SNATCH GRIP DEFICIT DEADLIFT

Work at 60% of your 1RM Deadlift. Use a 3-4 inch deficit