Weightlifting

Hang Snatch (below knee) – 75% x 2 x 2, 75% x 2, 75% x 2, 75% x 2 Power Clean + Power Jerk – 75% x 2+2 x 2, 75% x 2+2, 75% x 2+2, 75% x 2+2 Snatch Pull (5 sec eccentric last rep) – 85% x 3, 90% x 3, 95% x […]

0:00-5:00 3 rounds 30 rope slams 50ft over head ball toss 15 cal bike  30 mtn. climbers Coach led warm up Barbell drills and warm up Strength day! 15 min to complete Clean and jerk 3-3-3-3-3 reps Then, 15 mins to complete  Snatch 3-3-3-3-3 reps Post loads to comments.

Flat-footed Snatch Pull to Hold + Floating Snatch – 2+1RM Flat-footed Clean Pull to Hold + Floating Clean + Jerk – 2+1+2RM Back Squat – 5RM SLDL (% of BS) – 50% x 8 x 3 Ab work of choice

Snatch Push Press + Overhead Squat – 5+2RM Front Squat – 68% x 5, 73% x 4, 78% x 3 x 2 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12A2. Tall Muscle Clean – 4 x 10A3. Single-Leg DB RDL – 4 x 10/side

Hang Clean (knee) – 3RM Power Snatch + Heaving Snatch Balance – 3+3RM Clean Pull (3 sec pause 1″ off floor first rep) – 90% x 5, 95% x 4, 100% x 3, 100% x 3, 100% x 3 A1. Deadbug – 4 x 10+/sideA2. Pull-ups – 4 x max *IncreaseBOLDweights if you feel good.