Cycle 1 – Week 6  – session 3

Program intensity – 90%

A.) Power Jerks – 5×2 (heavy)

B.) Snatch- work up to a heavy single (heavier than tuesday)

Clean and Jerk – work up to a heavy single (heavier than tuesday)

Back Squats – Work up to a Heavy single w/ 3 second pause (No Misses)

or

If you have squatted more than 3 times this week

Dead Lifts – 4×3 @ 120% of your Clean

C.) Core – 100 Hollow Rocks

Push ups – 75

Mobility – at least 10

Link of the day – http://www.gwenweightlifting.blogspot.com/2013/08/weightlifting-and-background-music.html