|note elbows high and out while going under|
1. snatch: max day
2. cln and jerk: max day
Warm Up: Row 500m, then junk yard dog, then Burgener warm up + skill transfer exercises (snatch grip).
Strength: Work up to a 1 RM snatch. Then, back it down to 70% and perform 8 rounds of 2x snatches every minute on the minute.
W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following...
3x Power clean (135#/95#)
6x Push up
9x air squat
*Note: After each 3 minute AMRAP, rest for 60 seconds before starting the next round.
Durability: 3x10 reverse hypers (AHAP)