Weightlifting

1. Muscle Clean + Strict Press + Jerk Balance (3+3+3) x 3 *On the muscle clean, focus on pulling your elbows around HARD and FAST. On the press, focus on moving your face out of the way and practicing good bar path. On the jerk balance, focus on stepping the front foot through WITHOUT letting […]

1. High Hang Strict Muscle Snatch+ Muscle snatch (from floor) Snatch Balance w/out a Dip + Zotts Press ( 3+3+3+3) x 3. Pick a light weight and take small jumps from there through the 3 sets. The strict muscle snatches should be done with no leg drive. We’re working on a perfect bar path (bar […]

REST

1. Snatch: Work up to a medium heavy load and hit for three singles. 2. Clean and jerk: Work up to a medium heavy load and hit for 2 singes. 3. Front Squat: 4×4. Work up to a challenging set of 4. 4. Back and Abs of Choice

1. Snatch Balance: 2×3,4×2. 2×1  Build to a heavy ISH weight. 2. Push Press: 5×2. Build to a challenging double. 3. Pause Power Snatch (Pause below the knee for 2 seconds)+ Snatch (1+1) x 4. Keep these light and snappy and stay off the heels in the below the knee position. 4. 2” Deficit Snatch […]