A) Overhead Squat. Snatch Balance: 2.2 x 5 sets, 1:30 min – practice
B) Back Squat: work to a tough set of 5
C) 8 sets:
45 sec Rowing/Ski Erg/AirBike
45 sec rest
45 sec Rowing/Ski Erg/AirBike
45 sec rest
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A) Hi-Hang Squat Snatch. Below Knee Hang Squat Snatch: 1.1 work to a tough set
B) Hi-Hang Squat Snatch. Below Knee Hang Squat Snatch: 1.1 @ 90% of A x 5 sets, rest as needed
C) Power Clean. Split Jerk. Front Squat. Split Jerk: 1.1.1.1 – work to a tough set
D) Power Clean. Split Jerk. Front Squat. Split Jerk: 1.1.1.1 @ 90% of C x 5 sets, rest as needed
E) Clean Pulls: work to a tough set of 3