WARM UP:
Every 1 min for 8 mins do:
1 3 Position Squat Clean, pick load
3 Dip & Drives
1 Push Press, pick load
A: Power Clean + Push Press
Power Clean + Push Press 1x2 at 80% 1RM
Power Clean + Push Press 1x2 at 81% 1RM
Power Clean + Push Press 1x2 at 82% 1RM
Power Clean + Push Press 1x2 at 83% 1RM
Rest as needed between sets.
2x 1+1
=
1 PC + 1 PP + 1 PC + 1PP
% from 1 RM Power Clean
B: Floating Snatch
Floating Snatch (2" Off Floor) 1x2 at 67% 1RM
Floating Snatch (2" Off Floor) 1x2 at 67% 1RM
Floating Snatch (2" Off Floor) 1x1 at 72% 1RM
Floating Snatch (2" Off Floor) 1x1 at 72% 1RM
Floating Snatch (2" Off Floor) 1x1 at 75% 1RM
Floating Snatch (2" Off Floor) 1x1 at 75% 1RM
Floating Snatch (2" Off Floor) 1x1 at 75% 1RM
Rest as needed between sets.
-Floating is hang below the knee until bar is 1 inch from the floor
-3 x 1 @ 75% + of best Snatch (up to heavy single)
C:
Floating Snatch Pull 4x4 at 85% 1RM
Rest as needed between sets.
85-90% of 1RM Floating Snatch Pull
or
120% of best snatch
-Floating is hang below the knee until bar is 1 inch from the floor
-Get Hip Contact and shrug but no below bend or need to come onto toes
ACCESSORY
4 rounds for quality of:
10 Calf Raises, pick load
10 Bent Over Barbell Rows, pick load
10 DB Concentration Curls, pick load
10 Skull Crushers, pick load
20 Side Plank With Banded Rows
All movements are with 2sec rest in the middle of each way.
Example:
Curls:
Start with active straight arms.
Come up to the middle - 2 sec rest
Go all the way up and down again to the middle for 2 sec rest
Come back to the start pos and repeat for 10 reps.
Up and down = 1 full rep
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