Lower Upper & Seated
Full Clean and Jerk
4 x 3
Use 70% of 1 Rep Max Clean
Full Snatch
4 x 3
Use 70% of 1 Rep Max Snatch
Neither the clean and jerk or snatch are intended to be touch and go. Drop each rep and reset quickly.
Alternate between the following
Snatch Pulls
3 x 5
Use 85% of 1 Rep Max Snatch
3 Rds
3 Behind the Neck Snatch Grip Push Press ( upper Push Press)
3 Overhead Squats ( Seated Strict Press)
Use 70% of 1 Rep Max Snatch
50 Strict Pull Ups ( upper kipping)
50 Strict Dips ( upper pistols)
Break these up however you want
