Mattie Rogers crushing a 102kg (225#) snatch.
Day 1 (Monday)
1. Snatch- 4x2x80%
2. Clean + Jerk- 4x2x80%
3. Snatch Pull + Snatch Hi Pull- 4×1+2×85%
4. Back Squat- 4x3x80%
5. Ab Wheel 3×8
Day 2 (Wednesday)
1. Dip Snatch + OHS- 4×1+2×80%
2. Pause Jerk + Jerk- 4×1+1×80%
3. Segment Clean + Hang Clean (ATK)- 4×1+1×80%
4. Front Squat- 4x3x80%
5. Tabata V-Ups
Day 3 (Open Gym)
1. Muscle Snatch 4x3x~65% Snatch (Ballpark, should feel like an RPE 8.5)
2. Power Clean + Power Jerk 4x2x80%
3. Clean Pull Off Blocks (6″) 4x2x100%
4. 1+ 1/4 Back Squat- 4x2x80%
5. 12 Min EMOTM- 1st: 5 Pull-ups, 2nd: 5 Dips, 3rd: 5 Hanging Leg Raises w/ Pause
