A) Snatch Balance. Overhead Squat: 1.2 every min x 10 minutes
B) Back Squat: work to a tough set of 3
C) 6 sets @ 85-90%:
1 min Rowing/Ski Erg
1 min rest
1 min AirBike/Ski Erg
1 min rest
*aim for good pacing numbers here – consistency but challenging
1 min rest
1 min AirBike/Ski Erg
1 min rest
*aim for good pacing numbers here – consistency but challenging
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A) Above Knee Hang Squat Snatch: work to a single
B) Above Knee Hang Squat Snatch: 2 reps @ 85% of A x 3-5 sets, rest as needed
C) Power Clean & Split Jerk: work to a single
D) Power Clean & Split Jerk: 2 reps @ 85% of C x 3-5 sets, rest as needed
E) Clean Pulls: tough set of 3