Competitor’s Post: October 2nd Week

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Day #1:

1 rep Power Snatch + 1 rep Hang Squat Snatch

@70% 1RM, 8 sets, Rest 30-60 seconds between

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Snatch Pull

@90% 1RM, 5 reps x 3 sets, Rest 2 minutes

Straps are encouraged.  Maintain back angle on first pull!

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EMOM 10 Minutes:

Odd Minutes: 3 Muscle-Ups (Scale: Bar Muscle-Ups, or Chest to Bar Pull-ups)

Even Minutes: 3 Pause Front Squats @75% if 1RM

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Day #2

1 rep Power Clean + 1 rep Hang Squat Clean

@70% 1RM, 8 sets, Rest 30-60 seconds between

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Clean Pull

@90% 1RM, 5 reps x 3 sets, Rest 2 minutes

Straps are encouraged.  Maintain back angle on first pull!

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Day #3:

Split Jerks

@75%, 3 reps x 5 sets, Rest 2 Minutes (Jerk Boxes Encouraged)

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3 Snatch Push Press + 2 Overhead Squats

@75% of 1RM, 3 sets, Rest 2 minutes

(3 snatch grip push presses, then immediately complete 2 overhead squats)