EXERCISE 1RM Program by: Brian Degennaro (a user on Weightlifting Forums)

Snatch 90 * ALL exercise selection, percentages, and programming written and create
Clean & Jerk 90 * Brian Degennaro is the creator and owner of this program. He was kind e
Back Squat 120 * More information can be found at http://wlforums.com/forums/showthre
Front Squat 102.5 Spreadsheet by: http://owlsheets.blogspot.com
Jerk 82.5 * owlsheets is only responsible for compiling the given program into a spre
Clean 90 Notes: Please visit and support Weightlifting Forums and thank Brian Dege
* This program is based mostly using % from a lifters' best Clean
* Enter your 1RM above and the spreadsheet will automatically update to r
* Exercise selection is more broad in the strength phase, with classics emph
* Programming is straight to the point with little accessory work, but abdom
* There is a certain amount of "weights by feel" involved in the program. Pl
* Be careful editing any sheets or cells; changes may mix up the percentage
** All Snatch based exercises based on 1RM snatch; All C&J exercises based
** Middle Grip Deadlift, Back Squat, Front Squat are all based on best Clean
Weightlifting Forums)
ramming written and created by Brian Degennaro
this program. He was kind enough to publish this information online
lforums.com/forums/showthread.php?1908-Prilipen-s-Chart-for-Clean-and-Jerk

e given program into a spreadsheet.

orums and thank Brian Degennaro for sharing his programming
lifters' best Clean
will automatically update to reflect your numbers
th phase, with classics emphasized in the second half to prepare for competition.
e accessory work, but abdominal & core work should be included regardless.
" involved in the program. Please read ahead all the weeks, particulary the final week.
s may mix up the percentage calculations
atch; All C&J exercises based on 1RM Clean & Jerk
at are all based on best Clean
 WEEK 1
Sunday
Deadlift + Clean + Jerk 2+2+2 2+2+2 2+2+2 2+2+2 2+2+2
45 54 58.5 63 67.5
Middle Grip Pull 5reps 5reps 5reps 5reps 5reps
(grip bar between clean & snatch) 72 72 72 72 72

Monday
Muscle Snatch 5 sets of 5 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 2+2 2+2 2+2
58.5 63 67.5 67.5 67.5
Snatch Balance 5 sets of 5 reps

Tuesday
C&J 3+3 3+3 3+3 3+3 2+2
45 54 63 67.5 72
Middle Grip Deadlift 5reps 5reps 5reps 5reps 5reps
72 72 72 72 72
Back Squat 7reps 7reps 7reps
72 72 72

Wednesday
Muscle Snatch 5 sets of 5 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 3+3 3+2 3+1
54 58.5 63 67.5 72
Snatch Balance 5 sets of 5 reps

Thursday
Thruster 5reps 5reps 5reps 5reps 5reps
36 36 45 54 54
Front Squat 5reps 5reps 5reps 5reps 5reps
Insert Top #VALUE!
(work to daily max) #VALUE!
Set Here
Jerk 1rep 1rep 1rep 1rep 1rep
(perform between 7-10 sets)
Back Squat 3reps 3reps 3reps 3reps Max Reps
54 54 72 90 90

WEEK 2
Sunday
Snatch + Squat (3 second pause) 2+2 2+2 2+2 2+2 2+2
45 54 58.5 63 67.5
Jerk 1rep 1rep 1rep 1rep 1rep
 (perform between 7-10 sets)

Monday
C&J 2+2 2+2 2+2 2+2 2+2
45 54 63 67.5 67.5
Back Squat 2reps 2reps 2reps 2reps 2reps
90 90 90 90 90

Tuesday
OFF

Wednesday
Power Clean + Front Squat + Jerk 2+2+1 2+2+1 2+2+1 2+2+1 2+2+1
[I based this on Jerk] 41.25 49.5 57.75 61.875 61.875
Back Squat 10reps 10reps 10reps
67.5 67.5 67.5
BTN Push-Press 3 sets of 5 reps

Thursday
Snatch Pull 5reps 5reps 5reps 5reps 5reps
54 72 81 81 81
Snatch Deadlift 5reps 5reps 5reps
99 99 99
Clean Pull (12" Blocks) 5reps 5reps 5reps 5reps 5reps
63 72 81 81 90
Clean Deadlift (12" Blocks) 5reps 5reps 5reps
108 108 108

WEEK 3
Sunday
Deadlift + Clean + Jerk 2+2+2 2+2+2 2+2+2 2+2+2 2+2+2
45 54 58.5 63 67.5
Middle Grip Pull 5reps 5reps 5reps 5reps 5reps
72 72 72 72 72

Monday
Muscle Snatch 5 sets of 5 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 2+2 1+2 1+2
54 63 67.5 72 72
Snatch Balance 5 sets of 5 reps
Tuesday
C&J 3+3 3+3 3+3 3+1 3+1
45 54 63 72 72
Middle Grip Deadlift 5reps 5reps 5reps 5reps 5reps
90 90 90 90 90
Back Squat 7reps 7reps 7reps
76.5 76.5 76.5

Wednesday
Muscle Snatch 5 sets of 5 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 3+3 3+2 3+1
54 58.5 63 67.5 72
Snatch Balance 5 sets of 5 reps

Thursday
Thruster 5reps 5reps 5reps 5reps 5reps
36 36 45 54 54
Front Squat 5reps 5reps 5reps 5reps 5reps
Insert Top #VALUE!
(work to daily max) #VALUE!
Set Here
Jerk 1rep 1rep 1rep 1rep 1rep
(perform between 7-10 sets)
Back Squat 3reps 3reps 3reps 3reps Max Reps
54 54 72 90 90

WEEK 4
Sunday
Snatch + Squat (3 second pause) 2+2 2+2 2+2 2+2 2+2
45 54 58.5 63 67.5
Jerk 1rep 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Monday
C&J 2+2 2+2 2+2 2+2 2+2
45 54 63 72 72
Back Squat 2reps 2reps 2reps 2reps 2reps
99 99 99 99 99

Tuesday
Snatch + Snatch 1" off ground (3sec pause) 2+1 2+1 2+1 2+1 1+1
54 63 67.5 67.5 72
Snatch Balance 5 sets of 5 reps
Wednesday
Power Clean + Front Squat + Jerk 2+2+1 2+2+1 2+2+1 2+2+1 2+2+1
[I based this on Jerk] 41.25 49.5 57.75 61.875 61.875
Back Squat 10reps 10reps 10reps
72 72 72
BTN Push-Press 3 sets of 5 reps

Thursday
Muscle Snatch 5 sets of 5 reps
Snatch Pull 5reps 5reps 5reps 5reps
81 81 90 90
Snatch Deadlift 5reps 5reps 5reps
99 99 99
Clean Pull (12" Blocks) 5reps 5reps 5reps 5reps 5reps
63 72 81 81 90
Clean Deadlift (12" Blocks) 5reps 5reps 5reps
108 108 108

WEEK 5
Sunday
Mock Meet

Monday
Muscle Snatch 5 sets of 3 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 2+2 1+1 1+1
58.5 63 67.5 72 72
Snatch Balance 5 sets of 3 reps

Tuesday
C&J 3+3 3+3 3+3 2+1 2+1
45 54 63 72 72
Middle Grip Deadlift 3reps 3reps 3reps
99 99 99
Back Squat 3reps 3reps 3reps
99 99 99

Wednesday
Muscle Snatch 5 sets of 3 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 3+3 3+2 3+1
54 58.5 63 67.5 72
 Snatch Balance 5 sets of 3 reps

Thursday
Thruster 3reps 3reps 3reps 3reps 3reps
Front Squat 3reps 3reps 3reps 3reps 3reps
Insert Top
(work to daily max) #VALUE! #VALUE!
Set Here
Jerk 1rep 1rep 1rep 1rep 1rep
(perform all 10 sets)

WEEK 6
Sunday
Snatch + Squat 2+2 2+2 2+2 2+2 2+2
45 54 58.5 63 67.5
Jerk 1rep 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Monday
C&J 2+2 2+2 2+2 2+2 2+1
45 54 63 72 76.5
Back Squat 2reps 2reps 2reps 2reps 2reps
103.5 103.5 103.5 103.5 103.5

Tuesday
Snatch + Snatch 1" off ground (3sec pause) 2+1 2+1 2+1 2+1 1+1
45 54 63 67.5 72
Snatch Balance 5 sets of 3 reps

Wednesday
Power Clean + Front Squat + Jerk 2+2+1 2+2+1 2+2+1 2+2+1 2+2+1
41.25 49.5 57.75 61.875 61.875
Back Squat 3reps 3reps 3reps 3reps 3reps
90 90 90 90 90
BTN Push-Press 5 sets of 3 reps

Thursday
Muscle Snatch 5 sets of 3 reps
Snatch Pull 3reps 3reps 3reps 3reps 3reps
81 90 90 99 99
Snatch Deadlift 3reps 3reps 3reps
108 108 108
Clean Pull (12" Blocks) 3reps 3reps 3reps 3reps 3reps
 72 81 90 99 103.5
Clean Deadlift (12" Blocks) 3reps 3reps 3reps
117 117 117

WEEK 7
Sunday
Deadift + Clean + Jerk 2+2+2 2+2+2 2+2+2 2+2+2 2+2+2
45 54 58.5 63 67.5
Middle Grip Pull 3reps 3reps 3reps 3reps 3reps
81 81 81 81 81

Monday
Muscle Snatch 5 sets of 3 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 2+2 1+1 1+1
58.5 63 67.5 72 72
Snatch Balance 5 sets of 3 reps

Tuesday
C&J 3+3 3+3 2+2 2+2 2+1
45 54 63 72 76.5
Middle Grip Deadlift 3reps 3reps 3reps
99 99 99
Back Squat 3reps 3reps 3reps
99 99 99

Wednesday
Muscle Snatch 5 sets of 3 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 3+3 3+2 3+1
54 58.5 63 67.5 72
Snatch Balance 5 sets of 3 reps

Thursday
Thruster 3reps 3reps 3reps 3reps 3reps
Front Squat 3reps 3reps 3reps 3reps 3reps
Insert Top
(work to daily max) #VALUE! #VALUE!
Set Here
Jerk 1rep 1rep 1rep 1rep 1rep
(perform all 10 sets)

WEEK 8
Sunday
Snatch + Squat 2+2 2+2 2+2 2+2 2+2
 45 54 58.5 63 67.5
Jerk 1rep 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Monday
C&J 2+2 2+2 2+2 2+1 2+1
45 54 63 72 76.5
Back Squat 2reps 2reps 2reps 2reps 2reps
108 108 108 108 108

Tuesday
Snatch + Snatch 1" off ground (3sec pause) 2+1 2+1 2+1 1+1 1+1
45 54 63 72 76.5
Snatch Balance 5 sets of 3 reps

Wednesday
Power Clean + Front Squat + Jerk 2+2+1 2+2+1 2+2+1 2+2+1 2+2+1
41.25 49.5 57.75 61.875 61.875
Back Squat 3reps 3reps 3reps 3reps 3reps
90 90 90 90 90
BTN Push-Press 5 sets of 3 reps

Thursday
Muscle Snatch 5 sets of 3 reps
Snatch Pull 3reps 3reps 3reps 3reps 3reps
81 90 90 99 99
Snatch Deadlift 3reps 3reps 3reps
108 108 108
Clean Pull (12" Blocks) 3reps 3reps 3reps 3reps 3reps
72 81 90 99 103.5
Clean Deadlift (12" Blocks) 3reps 3reps 3reps
117 117 117

WEEK 9 - Peaking Week

Sunday
Deadift + Clean + Jerk 2+2+2 2+2+2 2+2+2 2+2+2 2+2+2
45 54 58.5 63 67.5
Middle Grip Pull 3reps 3reps 3reps 3reps 3reps
90 90 90 90 90

Monday
 Muscle Snatch 5 sets of 3 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 2+2 1+1 1+1
58.5 63 67.5 72 72
Snatch Balance 5 sets of 3 reps

Tuesday
C&J 3+3 3+3 2+2 2+2 2+1
45 54 63 67.5 76.5
Back Squat 3reps 3reps 3reps
99 99 99

Wednesday
Muscle Snatch 5 sets of 3 reps
Snatch Pull + Snatch (12" Blocks or Floor) 2+2 2+2 3+3 3+2 3+1
54 58.5 63 67.5 72
Snatch Balance 5 sets of 3 reps

Thursday
Thruster 3reps 3reps 3reps 3reps 3reps
Front Squat 3reps 3reps 2reps 1reps
63 72 81 90
Jerk 1rep 1rep 1rep 1rep 1rep
(moderate weight)

Saturday
/Mock Meet (not necessarily attempting PR)
2+2 2+2
67.5 67.5

2+2 2+2
72 72

1rep 1rep 1rep 1rep 1rep

1rep 1rep 1rep 1rep 1rep

2+2 2+2 2+2
67.5 67.5 67.5
2reps 2reps 2reps 2reps 2reps
90 90 90 90 90

2+2+1 2+2+1 2+2+1

61.875 61.875 61.875

5reps 5reps
90 90

5reps 5reps 5reps

90 99 99

1+2 1+2
72 72
3+1 3+1
72 72

1rep 1rep 1rep 1rep 1rep

1rep 1rep 1rep 1rep 1rep

2+2 2+2 2+2

72 72 72
2reps 2reps 2reps 2reps 2reps
99 99 99 99 99

1+1 1+1
72 72
2+2+1 2+2+1 2+2+1
61.875 61.875 61.875

5reps 5reps 5reps

90 99 99

1+1 1+1 1+1

72 72 72

2+1 2+1 2+1 2+1 2+1

72 72 72 72 72
 3reps
#VALUE!
1rep 1rep 1rep 1rep 1rep

1rep 1rep 1rep 1rep 1rep

2+1 2+1 2+1

76.5 76.5 76.5
2reps 2reps 2reps 2reps 2reps
103.5 103.5 103.5 103.5 103.5

1+1 1+1 1+1 1+1 1+1 1+1

72 72 72 72 72 72

2+2+1 2+2+1 2+2+1

61.875 61.875 61.875

3reps
99

3reps 3reps 3reps

 103.5 108 108

1+1 1+1 1+1 1+1 1+1

72 72 72 72 72

2+1 2+1 2+1 2+1

76.5 76.5 76.5 76.5

3reps
#VALUE!
1rep 1rep 1rep 1rep 1rep

8
 1rep 1rep 1rep 1rep 1rep

2+1 2+1 2+1 2+1

76.5 76.5 76.5 76.5
2reps 2reps 2reps 2reps 2reps
108 108 108 108 108

1+1 1+1 1+1

76.5 76.5 76.5

2+2+1 2+2+1 2+2+1

61.875 61.875 61.875

3reps
99

3reps 3reps 3reps

103.5 108 108

ng Week
1+1 1+1 1+1 1+1 1+1
72 72 72 72 72

2+1 2+1 2+1 2+1 2+1 2+1

76.5 76.5 76.5 76.5 76.5 76.5

1rep 1rep
 WEEK 1
Monday
C&J 2+1 2+1 1+1 1+1
45 54 63 63
Clean Pull 1rep 1rep 1rep
build to max weight
Back Squat 2reps 2reps 2reps 2reps
build to max weight

Tuesday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch 3reps 3reps 3reps 2reps
45 54 63 72
Snatch Balance 3reps 3reps 3reps 2reps

Wednesday
Muscle Clean + Press 5 sets of 3+3
Power Clean + Jerk 1+1 1+1 1+1 1+1
63 63 63 63
Jerk 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Thursday
Snatch 1+1
81
* 10MINUTE BREAK *
C&J 1+1
81

WEEK 2
Sunday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch + Snatch Above Knee 1+2 1+2 1+2 1+2
45 54 63 67.5

Monday
C&J 2+1 2+1 2+1 2+1
45 54 63 72
Clean Pull 1rep 1rep 1rep
build to max weight
 Back Squat 2reps 2reps 2reps 2reps
build to max weight

Tuesday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch 3reps 3reps 3reps 2reps
45 54 63 72
Snatch Balance 3reps 3reps 3reps 2reps

Wednesday
Muscle Clean + Press 5 sets of 3
Power Clean + Jerk 1+1 1+1 1+1 1+1
72 72 72 72
Jerk 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Thursday
Snatch 1+1
81
* 10MINUTE BREAK *
C&J 1+1
81

WEEK 3
Sunday
Power Clean + Jerk 2+1 2+1 1+1 1+1
45 54 63 67.5
Clean Pull 1rep 1rep 1rep 1rep
build to max weight
BTN Push-Press 3 sets of 3

Monday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch 3reps 3reps 3reps 2reps
45 54 63 72
Snatch Balance 3reps 3reps 3reps 2reps

Tuesday
C&J 2+1 2+1 1+1 1+1
 45 54 63 72
Clean Pull 1rep 1rep 1rep
build to max weight
Front Squat 1rep 1rep 1rep 1rep
build to max weight; no failed attempts

Wednesday
Muscle Snatch Below Knee + Snatch Below Knee 5 sets of 2+1
Middle Grip Deadlift 1rep 1rep 1rep 1rep
build to near max weight of best clean
Jerk 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Thursday
C&J 1+1
81
* 10MINUTE BREAK *
Snatch 1+1
81

WEEK 4
Sunday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch + Snatch Above Knee 1+2 1+2 1+2 1+2
45 54 63 67.5

Monday
C&J 2+1 2+1 2+1 2+1
45 54 63 72
Clean Pull 1rep 1rep 1rep
build to max weight
Back Squat 2reps 2reps 2reps 2reps
build to max weight

Tuesday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch 3reps 3reps 3reps 2reps
45 54 63 72
Snatch Balance 3reps 3reps 3reps 2reps
Wednesday
Muscle Clean + Press 5 sets of 3+3
Power Clean + Jerk 1+1 1+1 1+1 1+1
72 72 72 72
Jerk 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Thursday
Snatch 1+1
81
* 10MINUTE BREAK *
C&J 1+1
81

WEEK 5
Sunday
Power Clean + Jerk 2+1 2+1 1+1 1+1
45 54 63 67.5
Clean Pull 1rep 1rep 1rep 1rep
build to max weight
BTN Push-Press 3 sets of 3

Monday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch 3reps 3reps 3reps 2reps
45 54 63 72
Snatch Balance 3reps 3reps 3reps 2reps

Tuesday
C&J 2+1 2+1 1+1 1+1
45 54 63 72
Clean Pull 1rep 1rep 1rep
build to max weight
Front Squat 1rep 1rep 1rep 1rep
build to max weight; no failed attempts

Wednesday
Muscle Snatch Below Knee + Snatch Below Knee 5 sets of 2+1
Middle Grip Deadlift 1rep 1rep 1rep 1rep
 build to near max weight of best clean
Jerk 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Thursday
Snatch 1rep 1rep 1rep 1rep
72 72 72 72
* 5 MINUTE BREAK *
C&J 1+1 1+1 1+1 1+1
72 72 72 72

WEEK 6
Sunday
Mock Meet
Use to determine your 2nd or 3rd attempts for upcoming meet

Monday
C&J 2+1 2+1 1+1 1+1
45 54 63 63
Clean Pull 1rep 1rep 1rep
build to max weight
Back Squat 2reps 2reps 2reps 2reps
build to near max weight

Tuesday
Front Squat 2reps 2reps 2reps 2reps
54 54 72 90
Snatch 3reps 3reps 3reps 2reps
45 54 63 72
Snatch Balance 3reps 3reps 3reps 2reps

Wednesday
Muscle Clean + Press 5 sets of 3+3
Power Clean + Jerk 1+1 1+1 1+1 1+1
63 63 63 63
Jerk 1rep 1rep 1rep 1rep
(perform between 7-10 sets)

Thursday
Snatch 1+1
81
 * 10MINUTE BREAK *
C&J 1+1
81

WEEK 7
Sunday
Snatch 3reps 3reps 2reps 2reps
C&J 1+1 1+1 1+1 1+1
Back Squat 5 reps 5 reps 5 reps
72 72 72

Monday
C&J 2+1 2+1 2+1 2+1
Snatch 2reps 2reps 2reps 2reps
Front Squat 1rep 1rep 1rep 1rep
stop increasing weight well before failure

Tuesday
Snatch 3reps 3reps 2reps 2reps
C&J 1+1 1+1 1+1 1+1
Snatch Balance 1rep 1rep 1rep 1rep

Wednesday
C&J 2+1 2+1 2+1 2+1
Snatch 2rep 2rep 2rep 2rep
Front Squat 1rep 1rep 1rep

Thursday
Snatch 3reps 3reps 2reps 2reps
C&J 1+1 1+1 1+1 1+1
Snatch Balance 1rep 1rep 1rep 1rep

Saturday/Sunday
Competition
Snatch 1st Attempt 2nd Attempt 3rd Attempt

C&J 1st Attempt 2nd Attempt 3rd Attempt

1+1 1+1 1+1
63 63 63
* Keep final squat
weight less than
2reps 2reps 2reps 121.5

2reps 2reps 2reps

90 81 81
1rep 1rep 1rep 1rep 1rep
76.5 76.5 76.5 76.5 76.5
2reps 1rep

1+1
63
1rep 1rep 1rep 1rep 1rep 1rep

2reps 2reps 2reps

90 81 81
1+2 1+2
67.5 67.5

2+1 1+1 1+1 1+1

76.5 81 81 81
* Keep final squat
weight less than
2reps 2reps 2reps 121.5

2reps 2reps 2reps

90 81 81
1-2reps 1-2reps 1-2reps 1-2reps 1-2reps
81 81 81 81 81
2reps 1rep

1+1
72
1rep 1rep 1rep 1rep 1rep 1rep

1+1 1+1 1+1 1+1

67.5 67.5 67.5 67.5
1rep

2reps 2reps 2reps

90 81 81
1-2reps 1-2reps 1-2reps 1-2reps 1-2reps
81 81 81 81 81
2reps 1rep

1+1 1+1 1+1

 81 81 81

1rep 1rep 1rep 1rep 1rep 1rep

Insert Top #VALUE! #VALUE! #VALUE!
Set Here

1rep

1rep 1rep 1rep 1rep 1rep 1rep

2reps 2reps 2reps

90 81 81
1+2 1+2
67.5 67.5

2+1 1+1 1+1 1+1

76.5 81 81 81
* Keep final squat
weight less than

2reps 2reps 2reps 121.5

2reps 2reps 2reps

90 81 81
1rep 1rep 1rep 1rep 1rep 1rep
76.5 81 81 81 81 81
2reps 1rep
1+1
72
1rep 1rep 1rep 1rep 1rep 1rep

1+1 1+1 1+1 1+1

67.5 67.5 67.5 67.5
1rep

2reps 2reps 2reps

90 81 81
1rep 1rep 1rep 1rep 1rep
81 81 81 81 81
2reps 1rep

1+1 1+1 1+1

81 81 81

1rep 1rep 1rep 1rep 1rep 1rep

Insert Top #VALUE! #VALUE! #VALUE!
Set Here

1rep
1rep 1rep 1rep 1rep 1rep 1rep

1rep
72

1+1
72

1+1 1+1 1+1

63 63 63
* Keep final squat
weight less than

2reps 2reps 2reps 121.5

2reps 2reps 2reps

90 81 81
1rep 1rep 1rep 1rep 1rep
76.5 76.5 76.5 76.5 76.5
2reps 1rep

1+1
63
1rep 1rep 1rep 1rep 1rep 1rep
1rep 1rep 1rep
1+1 1+1 1+1

2+1 2+1 2+1

2reps 2reps 2reps
1rep 1rep 1rep

1rep 1rep 1rep

1+1 1+1 1+1
1rep 1rep 1rep

2+1 2+1 2+1

2rep 2rep 2rep

1rep 1rep 1rep

1+1 1+1 1+1
1rep 1rep 1rep

Current Best Snatch:

90
Current Best C&J:
90