Friday, July 21, 2017

• Snatch Complex

Strength:

A) 3 Sets:

• Shoulder Press x 5

Skill:

• 5 Power Clean
• 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

• Power Snatch
• Dips

• Mobility

• Snatch Complex

Strength:

3 Sets: (Every 2:30 Minutes)

Shoulder Press

• Set 1 = 5 Reps @ 75%
• Set 2 = 3 Reps @ 85%
• Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

• 5 Power Clean @70% of 1 RM Clean
• 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

• Power Snatch 75/55
• Ring Dips

• Mobility

• Snatch Complex

Strength:

A) 3 Sets:

• Hang Power Snatch + Snatch (Work up to 65-70%)

B) 5 Sets:

• Snatch x 2 (Up to 90%)

B) 3 Sets:

Hang Power Clean + Clean + 2 Push Press (Work up to 65-70%)

C) 5 Sets:

• Clean & Jerk x 2 (Work up to 90%)

Skill:

• 5 Deadlift 315/205
• 10 Bar Facing Burpee

Rest 5 Minutes

B) 21-15-9 For Time:

• Power Snatch 95/65
• Strict Handstand Push Ups

• Mobility