Week 9

Day 1
Clean and jerk: 4 singles @ 90% or higher
Clean pull: 3 sets of 3 reps
Back squat: 3 sets of 3 reps

Day 2
Snatch: 4 singles @ 90% or higher
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (optional)
Power snatch: 3 singles @ 80% or higher (or snatch technique work @ 80%)
Power clean + power jerk: 3 singles @ 80% or higher (or clean and jerk technique work @ 80%)

Day 4
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

*NOTES*
We are starting to taper for the next local meet on January 4th! The back squats on Day 1 have been reduced to only THREE sets of triples, and we are doing slightly less singles this week. The singles at 90% are NOT meant to be sets across, but rather work as heavy as you can (with good technique) for 4 singles TOTAL at 90% or higher. This might look like 90, 95, 98, 90 for someone who snatches 100, for example. Or 90, 95, 98, 101 if you feel really good! They could very well be sets across for someone just not feeling it, too (90, 90, 90, 90). Just four total singles.