Barbell 12/3 through 12/7

Cycle 20 Week 7
Weekly Quota:

75 minutes of Cardio
100 Back Extensions
100 Hanging Knee Raises (NOT toes-2-bar)
75/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
60 Ring Rows
60 High Box Jumps

Sunday 12/3
Snatch – 3 second negative, tap and go
3×3 70%
Snatch
2×2 75%, 2×1 80%
Snatch Balance
5×5

Monday 12/4
Power Clean + Squat Jerk
3x(2+2)
Deadlift + Clean + Jerk
4x(90%/3 + 70%/1+1)
Back Squat – tempo 3331
5×3 80-85%

Tuesday 12/5
Power Snatch + Snatch Push Press
3x(2+3)
High Pull + Snatch
3x(1+1) 60-70%
Snatch
5×1 75-85%
Snatch Balance
5×5

Wednesday 12/6
Power Clean + Squat Jerk
5x(1+2)
Clean + Jerk
5x(1+2) 75-85%
Back Squat – tempo 3331
5×3 80-85%

Thursday 12/7
Snatch Pull – parallette
5×3 90%
Front Squat
5×5 start at 60% of Clean
Bench Press
5×5