Author: JP Bolwahnn

1. Snatch
   1. (80% x 1)4
2. Clean and Jerk
   1. (80% x 1)4
3. Front Squat
   1. Work up to medium single (75%-85%)

*** Focus on every rep! ***

Tomorrow will be the last training day before maxing out on Sunday!

1. Snatch
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
2. Clean and Jerk
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
3. Front Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 90% x 1
   5. 95% x 1
   6. 85% x 2

Meeting at 7:30 AM at CrossFit Puhi if you want to lift on Sunday morning.

1. Power Snatch
   1. 50% x 2
   2. 60% x 2
   3. 65% x 2
   4. 70% x 2
   5. 75% x 2
2. Power Clean + Power Jerk
   1. 50% x (2+1)
   2. 60% x (2+1)
   3. 65% x (2+1)
   4. 70% x (2+1)
   5. 75% x (1+1)
3. Clean High Pull
   1. 80% x 3
   2. 85% x 3
   3. (90% x 2)2
4. Back Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 90% x 2
   6. 95% x 1
   7. 85% x 2

Boom!  Hope you are ready and rested for today’s workout!

1. Snatch
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
   7. 90% x 1
2. Clean and Jerk
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
   7. 90% x 1
3. Front Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 90% x 1
   6. 95% x 1
   7. 85% x 2
4. Snatch High Pull
   1. (85% x 2)4
5. KB Press
   1. 3 x 8

1. Snatch High pull + Snatch
   1. (80% x (2+1))3
   2. (85% x (2 +1))2
2. Power Clean
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 3)2
3. Rack Jerk
   1. 60% x 3
   2. 70% x 3
   3. 75% x 3
   4. (80% x 3)2
4. Front Squat
   1. 70% x 3
   2. 80% x 3
   3. 85% x 3
   4. 90% x 2
   5. 85% x 3

1. Press in Jerk
   1. 4 x 4
2. Clean and Jerk
   1. 70% x (2+2)
   2. 80% x (2+1)
   3. 85% x (2+1)
   4. 90% x (1+1)
   5. 85% x (2+1)
3. Clean Pull
   1. (80% x 3)4
4. Clean Shrugs off Blocks
   1. 100% + 10kg x 5
   2. 100% + 20kg x 5

1. Snatch
   1. 60% x 3
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 90% x 1
   6. 85% x 2
2. Power Clean + Power Jerk
   1. 50% x (2+2)
   2. 60% x (2+2)
   3. 65% x (2+2)
   4. (70% x (2+2))2
3. Halting Snatch Deadlift (1inch, Mid-thigh) 3 second pause at each position
   1. (80% x 3)4
4. Back Squat
   1. 70% x 3
   2. 80% x 2
   3. (85% x 2)2
   4. (90% x 1)2
5. Push Press
   1. 65% x 3
   2. (70% x 3)3