Note: Use your highest 3rm or 5rm over the last 4 weeks to calculate perecentages
WL:
1) Snatch from Blocks (power position): 5×3@80% (drop each rep and reset quickly)
DEMO VIDEO: Snatch From Blocks at Power Position
2) Snatch: 5×3@80% of 3rm Snatch from Blocks (drop each rep and reset quickly)
Accessories:
1) 3-Stop Snatch Pull (2 count pause at each position): 3×3@80% of 3rm
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: 3 sets at 80% of max for complex
WL:
1) 69 kg
2) 69 kg
Accessories:
1) 111 kg
2) 71 kg
WL
1.) 64 kg
2.) 64 kg
Acc
1.) 106 kg
2.) 80 kg
wl
1)195
2)195
acc
1)235
2)175
WL
1)75kg
2)75kg
Acc
1)85kg
2)134kg*
*I paused for a two count at each position going up, and down. Is that how were supposed to do it?
for the snatch pulls, you do not need to pause on the way down, only on the way up.
WL:
1) 185
2) 185
Acc:
1) 185
2) 185