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Level 1

Back Squat 4×5

Then

Snatch

Then

4 rounds, each for time of:

250m Row

10 Burpees, Rest 2 minutes

Level 2

4×2 Clean

3×1 Clean and Jerk

Then

“Grace”

30 reps of Clean and Jerk (135/95)

Competition

A.
Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

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