A:
3 Position Muscle Snatch
+ Pause Overhead Squat
+ Snatch Balance, pick load
Every 2 mins for 8 mins.
B: 5x 3+3
Snatch First Pull 3-3-3-3-3,
Snatch High Pull 3-3-3-3-3,
Start @ 85% of snatch Increase weight every Round Aim to not rest between the first pulls -Pause for 1sec at the knee on the first pulls
C: 3x 3+2+1
Hang Clean Pull @ Above Knee 3-3-3,
Hang Clean (From Above The Knee) 2-2-2,
Jerk 1-1-1,
3 x 3+2+1 @ ascending to a heavy set for the day Start at 75% of 1RM Squat Clean
Accessory Work
4 rounds for time of:
16 Alt. Front Rack Rev. Lunges, pick load
20 Banded Tricep Extensions
10 Dumbbell Hammer Curls, pick load
20 Db Bent Over Rows, pick load
10 Dumbbell Hammer Curls, pick load
20 Db Bent Over Rows, pick load
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