Extra Work


Snatch 70%x3x3


Clean & Jerk 70%x2x3


Single Leg Dumbbell Deadlift 4x8/side

Rest 2 minutes between sets. Add weight to last week if mechanics allow.


1) Accumulate 90-120 seconds in chest-to-wall handstand hold
2) 6 Minutes practicing L-Hold or Tuck-Hold on Parallettes


Run 30 minutes @ 6

Very easy run focusing on form. It should almost feel TOO slow. Best performed on an off day from the gym.