Every day, the workout basically follows this template:
1) 10 singles in the full snatch. Go as heavy as you can while trying to miss 3 or fewer. OR, some variation like power snatch/hang snatch etc for 3 sets of 4 or something like that.
2) 10 singles in the clean & jerk. Same rules as the snatch. OR some variation just like the snatch. If 10 singles in the snatch are programmed then the C&J will be a variation and vice versa.
3) Some kind of pull. We've done snatch pulls at 110% 1rm for 3x3 and clean pulls at 120% 1rm for 3x3.
Recently established a watermark for the clean & jerk at 91kg. Now I have a theoretical total of 74kg + 91kg = 165kg. Just gotta add about 110kg to make nationals :)
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