week 12-13 strength program

week 12
Day 1 Reps Sets %1RM
Snatch waves 2-1-1 3 80/90/100
front sqaut 2 4 90%Max
Clean 1st pull 4 5 120%Clean
Day 2
Push press 3 5 80% C&J
Back sqauts waves 1-1-1 4 80/90/100%
Short met con
Day 3
Clean 1-1-1-1 3 70/80/90/100%
Jerk from rack EMOM 10 85%C%J
L-Holds   (rings) 15sec 6
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