|load the hammies!!! again!!!|
1. 3 POS SNATCH: 60%X3
2. 2 POS SNATCH: 65%X2
3. SNATCH: 70%X1X3
4. 3 POS CLEAN+JERK: 60% X 3+1 X4 SETS
WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day in 7 reps or less.
3) Front squat - Work up to a max for the day in 5 reps or less.
1) 3 rounds - 10x reverse hypers (70kg/35kg), 15x toes to bar
Skill work: Shooters choice. Spend 10 minutes working on a skill of your choice.
1) Complete 5 rounds of:
20 calories on AirDyne (if you don't have an airdyne, then substitute with rowing)
10x burpee box jumps (24in/20in)
30 seconds rest
*Rest 3 minutes, then
2) Tabata sledge hammer strikes