Week 11

Day 1
Snatch: 1-3 singles @ opener
Clean and jerk: 1 single @ opener
Back squat: 1 set of 3 reps

Day 2
Snatch: 1-3 singles @ 90% of opener
Clean and jerk: 1 single @ 90% of opener
Front squat: 1 set of 3 reps

Day 3 (competition)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 1RM (if not competing)

We've got kind of a weird week this week with the holiday in the middle of the week, but here is the plan for those competing this weekend who can get the work in (or if you are following remotely). Since we are closed on Tuesday, our only scheduled training days will be Thursday and Friday this week, during which we will go heavy on the snatch, clean and jerk, and squat before starting a new cycle next week!