Week 3 Of 4 In Micro Cycle 

 

Tuesday

Pre Warm-Up

3 Rounds 

10 KBS

10 Band Pull Apart

10 Band Row 

+

30cal Row 

 

Warm-Up

Clean & Jerk Drills 

Split Jerk Work 

 

Strength

A.) Full Clean & Jerk 

7×1 @ Heavy Load 

 

B.) 4 Sets: 

3 Hang Squat Clean + 1 Push Press 

 

C.) 4 Sets 

2 Back Squat @ 90%

5 Tall Box Jump 

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) 2min Pike + Roll Hamstrings 

 

  • – – – – – – – – – – – – – – – – – – –

 

Thursday

Pre Warm-Up

3 Rounds 

5 Inchworms

10 Band Pull Apart

10 Cuff Isolation 

+

3 Rounds 

10 Jump Squats 

10 Lunges

10 Sit-Ups 

 

Warm-Up

Snatch Drills/Prep 

 

Strength

A.) 7 Sets 

1-1 Full Snatch 

 

B.) 5 Sets 

1 Snatch Balance + 3 OHS @ 3-3-1 Tempo 

 

C.) Clean Grip Deadlift 

4×5 @ 110% of 1RM Clean 

 

Cool Down 

1.) 3min Row HARD + 3min Ski Erg 

2.) 2min Pike + Roll Hamstrings