Move quickly, move precisely, and move some weight.
Monday
2+1 snatch no hook grip + snatch 10 min
2+3+4muscle snatch + hang snatch +snatch balance 15 min
1's Snatch 15 min
A 5x5 BTN snatch grip
B 5x15 squat tuck jumps
Tuesday
3's clean from blocks 10 min
2+2+2 tall clean+front squat+push jerk 15 min
1's clean 15 min
A 5x5 front squat
B 1 min hollow rocks
Wednesday
1+2+1
Power position snatch + hang snatch + power position snatch 15 min
1+2+1
Power position clean + hang clean + power position clean 10 min
2+3 push jerk + split jerk 10 min
5x3 push press 8 min
5x3 BTN split jerk 8 min
4x9 back squat 10 min
Friday
3's push press 10 min
3's push jerk 10 min
2's split jerk 10 min
1's split jerk10 min
6x10 jerk dip and drive 10 min
Saturday
Warm up
5x1 snatch
5x1 c&j
3's drop snatch 12 min
