@CFR5
a: High-Hang Clean + Clean (6×2+1)
@50/60/70/70+/70+/70+
If 70 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 6 sets total.
b: Front Squat (3×3)
@75-80
3 sec pause on first rep
c1: Snatch Push Press + OHS (4×3+1)
(may substitute push press)
Use highest weight from last week for all 4 sets this week.
If you used the same weight for all 4 sets last week, increase weight this week.
If you used the same weight for all 4 sets last week, increase weight this week.
c2: RDL (Romanian Deadlift) (4×6)
Use highest weight from last week for all 4 sets this week.
If you used the same weight for all 4 sets last week, increase weight this week.