Author: JP Bolwahnn

1. Muscle Snatch Above the Knee
   1. 5 x 2 (Slightly heavier than last week)
2. Hang Snatch
   1. 75% x 1 x 8
3. Power Clean + Push Jerk
   1. 75% x 1 x 8
4. Back Extensions
   1. 3 x 10
5. Partner Leg Lifts
   1. 3 x 10

1. Snatch
   1. Heavy Single
   2. 80%(HS) x 1 x 3
2. Clean and Jerk
   1. Heavy Single
   2. 80%(HS) x 1 x 3
3. Front Squat
   1. Heavy Single
   2. 85% x 2 x 2

This workout is courtesy of CatalystAthletics.com

1. Snatch
   1. Heavy Single
   2. 75%(HS) x 1 x 5
2. Clean and Jerk
   1. Heavy Single
   2. 75%(HS) x (1+1) x 5
3. Front Squat
   1. Heavy Single
   2. 85%(HS) x 2 x 2

Lift like a champion today!

Rest Day

1. Snatch Balance no dip
   1. 4 x 3 (light weight)
2. Hang Snatch
   1. 75% x 1 x 10
3. Power Clean + Power Jerk
   1. 75% x (1+1) x 10
4. Clean Pull
   1. 90% x 2 x 3
5. 3 Rounds of:
   1.  12 DB/KB Push Press
   2. 12 Pull ups

1. Clean and Jerk
   1. Heavy Single
   2. 75%(HS) x (1+1) x 5
2. Snatch
   1. Heavy Single
   2. 75%(HS) x 1 x 5
3. Pause Back Squat
   1. 70% x 3
   2. 75% x 3 x 2

1. Muscle Snatch above the Knee
   1. 4 x 3 (medium weight)
2. Hang Snatch
   1. 75% x 1 x 10
3. Power Clean + Power Jerk
   1. 75% x (1+1) x 10
4. Snatch High Pull
   1. 90% x 2 x 3
5. 3 rounds of:
   1. 15 KB swings
   2. 10 sit-ups

1. Snatch
   1. Heavy Single
   2. 75%(HS) x 1reps x 5sets
2. Clean and Jerk
   1. Heavy Single
   2. 75%(HS) x 1 x 5
3. Front Squat
   1. Heavy Single
   2. 80%(HS) x 2 x 2
4. GHD situps
   1. 3 x 15

Rest Day