Thursday, April 28th, 2022

Warm-up: 2 Sets

 :45 sec bike/row

 Spiderman stretch: 10 reps

 Side lunge: 10 reps (5/side)

 Pike to pigeon stretch: 10 reps

Clean Technique Warm-up: 1 Set (barbell only)

 Clean Grip RDL: 8-10 reps

 Muscle Clean: 8-10 reps

 Front Squats: 6 reps

 Pocket Clean: 3 reps

 Hang Clean above Knee: 3 reps

 Hang Clean below Knee: 3 reps

Hang Clean (knee) *Increase BOLD weights if you feel good and technique is solid.

 70% x 3 x 2

 70% X 3

 70% x 3

 70% x 3

Snatch Technique Warm-up: 1 Set (barbell only)

 Snatch Grip RDL: 5 reps

 Muscle Snatch: 5 reps

 Overhead Squat: 5 reps

 Tall Snatch (Muscle Sn into OHS): 5 reps

Power Snatch + Heaving Snatch Balance (% of Power Snatch)

 60% x 10

 65% x 8

 70% x 6

 75% x 4

 80% x 2

Clean Pull (3 sec pause 1” off the floor on 1 st rep)

 80% x 5

 85% x 4

 90% x 3 x 3

Accessories

 Deadbugs: 4 x 10+ reps/side

 Pull-ups: 4 x max reps