Power snatch to 85kg 5x3 full snatch @80kg 5x3 snatch shrug @110kg 50kg strict press for 8x3

Rack jerk doubles @ 50,70,80kg, the 4 doubles @ 90kg , 2 doubles @ 95kg

Strict Press @ 55kg

Push press @ 65kg for 5 reps 3 sets

40 pull ups

12 pull ups with a 21lb vest.

Upper back is wrecked :-)

Out of eggs so, Grape fruit Banana Almonds Ham

Didn’t turn to cereal for breakfast

• Clean and Jerk singles @ 50,70,90,100,110, -115, -115kg
• Snatch singles up to 90kg
• Back squat 5 X 100, 5 X 120, 3 X 5 @ 140kg
• Abs

Sunday training

• Push press triples 50,60,70,80kg
• Push press Single 90kg
• Bench press 3x6 90kg
• 5k row
• Ab rings 3 sets

Saturday Training

• Clean Warm up: clean complex(5 power cleans, 5 push press, r front squats X 3 rounds)
• Power clean triples up to 100kg
• Power clean singles @ 110kg then one fail @ 115kgs
• Clean and Jerk @ 70, 90, 110kg for a few singles. Having trouble landing the jerk. Definitely a weak spot here.
• Strict press @ 55kg for 3 sets of 5
• Front Squat singles @ 90,110,130,145,150
• 50 pull ups of different grips.

Fat Fran in 12:55

110lb thrusters

21lb weighted vest

3x10 ring abs

Heavy Snatch singles up to 90kgs

Snatch complex ( pwr + 2 power snatches + 3 over head square @70kgs for 5 sets

Rom deadlifts 3x3 @120kg

Clean and Jerk singles @ 50,75,90,100,110kg

Clean and jerk triples @ 83kg for 5 sets

Back squat 5 sets of 3 @ 100,120,130,140,150kg

Pull ups and double unders to finish