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Friday

Friday
18
Jan

01-19-18

Warmup:
Run 800 meters easy
+
3 Sets Each – Not for time
10 Hang Power Clean- empty or very light bar- fast reps
5 Burpee High Jump (perform burpee and jump as high as you can)

 

Training:

A: Snatch Grip Deadlift @3030 from 2″ deficit; 5,5,5 (light load) – focus on setting up your positions for part B; (build from last week a little and improve your position)
B: Snatch Complexes
1 Snatch Lift Off (pause 2sec at knee) Video Here
1 Snatch High Pull Video Here 
1 Power Snatch (slow 3sec pull to knees before speed)
1 Power Snatch
rest 90 seconds X 4 sets
C: 12mins – Increase tempo every 3mins
4 Dead Lifts 115/75
6 Power Cleans
8 Burpees
10 Box Jumps 24″/20″

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