Weightlifting

Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (2+2+2+2) x 3 *in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. Pause Clean Deadlift to Mid Knee + Clean From the Floor+ Front Squat + Jerk x 5 working sets Clean Pull: 3×5 @ 90% of […]

Strict Muscle Snatch + Tall Snatch+ Zotts Press (3+3+3) x 3 In between sets, do crossover symmetry and/or banded pull apart Slow Snatch Deadlift+ Hang Snatch (1+3) x 5 sets Power Clean + Push Press (3+3) x 3 Back Squat: 10,8,6,10,8,6

Snatch: Work up to a medium light weight.  Clean and jerk: Work up to a medium light weight. Front Squat: Work up to a heavy single for the day in 5 sets. 

Strict Snatch Press: 3x 10 Push Press: 2×10 Power Snatch EMOM: 3,2,2,1,1,1. Stay Light Power Clean and Push jerk EMOM 2,2,1,1,1,1. Stay Light. Clean Deadlift: 3×3 @ 100%

Muscle Clean + Strict Press: (3+5) x 3 Clean Pull + Clean + Jerk (1+1+1) x 5. Work up to a heavy single for the day Clean Pull: 3×3 @100%