tuesday: work technique nd speed on these lifts.
1. SNATCH TECH: work up to 55% x 3 x 2 sets. 60%x2x2, 65%x2x2
2. cln+PWR JERK + JERK: work up to 55% x 1+2 x2 sets, 60%x1+2 x 2 sets, 65%x1+2x2 sets.
3. box jumps x 25.
4. chins: 25
1) 2x clean + 2x jerk: Work up to a max for the day. Then back it down 10kg and perform 2 sets at that weight.
Complete the following for time:
20x front squat (205#/155#)
30x box jumps (30in/24in)
40x KB swings (24kg/16kg)
50x wallball (20#/14#)
Core: 3 rounds - 20x GHD sit ups, 5x Romanian deadlift (Heavy!!)