7/10/12

Olympic
2 Position Snatch, low hang high pocket 6 x 2 -
95, 115, 115, 115, 115, 135, 135

Snatch Balance 3 x 1 - work to heavy single
95, 115, 135, 155

Strength - Press Speed
Rack Jerk 5 x 3 - 155, 135, 145, 155, 165

Strength - ME Squat
1a. Back Squat 5 x 3 - work to heavy triple (heavier than heaviest during catalyst) - 225, 245, 265, 280, 290 for 1, 265
1b. Box Jump 5 x 3 - jump to tall box, step down 44"

2a. RDL 3 x 6 - use moderate weight, focus on ROM & concentric speed (banded?) - 135
2b. Total body throw 3 x 6 - max speed 12