Kennedy Cycle Week 4

Monday
Skill
Pause clean + Jerk

Strength
3 x 3 Front squat @ 85%

Mobility
Couch stretch
Straddle stretch

Tuesday
Speed work / plyometrics
Depth Jumps 3 x 5

Skill
Push press x 3 + Split Jerk
Aim – dropping under bar

Core
EMOM 5
V-ups

Mobility
Capsule stretch

Wednesday
Skill
Snatch
Snatch double
Build to a heavy double

Strength
Back Squats 4 x 4 @85%

Chins 3 x 3 weighted

Mobility
Frog Stretch
Book opener

Thursday
Skill
Clean + FS + Jerk

Strength
Strict press 3 x 3

Mobility
Straddle stretch
Shoulder extension

Saturday
Snatch
Snatch + Snatch balance + OHS

Bodybuilding superset x3
Bulgarian split squats
Dumbbell rows 8 each side

Mobility
Couch stretch
Twisting Lat stretch

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