Week 3 strength

Monday:

Snatch 

2 x 3 @ 80%

3 x 2 @ 85% 

Snatch Pull

3 x 4 @ 100%

Clean

3 x 3 @ 78% 

Row 

For time 

2 x 60 cal w/ 2min rest between sets 

Tuesday: 

Rings in green band MU practice 

3 x 5

Start from top, w/band around ankles staying organized 

6 x 1 

Ring pull up 

5 x 5 

False grip hold on rings 

3 x 10sec

Wednesday: 

Clean and Jerk

2 x 3 @ 80%

3 x 2 @ 85% 

1 SN push press + 2 OHS
Work up to a HS beat last week by 5-10lbs

Strict press 
Work up to a 1RM

10 Rounds 

10 cal Row 

10 cal Ride 

Thursday: 

rest

Friday:

Snatch Max 
- 5 attempts past 90%
Clean & Jerk 
- 5 attempts past 90%
Back squat 
-Work up to a 5RM - beat last weeks by 5lbs

Saturday:

FT:

50 Ring Dip

50 HSPU 

Rest 2min

50 Cal row 

50 Hang Clean @ 135

50 Pistol