Build to a heavy set of 3
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
*Compare to 7/6/14
Back Squat
6 reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Rest 2:00 between sets
Snatch Primer: Hang Muscle Snatch
OTM x 5
5 Hang Muscle Snatches
Repeat from last week. Aim to beat previous loads. All sets intended to be on light side, between 35-45% of estimated 1RM Power snatch.
Power Snatch
On the 1:30 x 4 sets
1 Halting Power Snatch (2s at knee-level)
1 Power snatch
Directly into…
On the 1:00 x 6 sets
1 Power snatch
Set #1 – 60% of est 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 68%
*Changing to singles
Set #5 – 72%
Set #6 – 76%
Set #7 – 80%
Sets #8, 9, 10 – 84%
Body Armor A
3 Giant Sets, resting 2:00 between
16KB Front Rack Reverse Lunges
4-8 Strict Toes to bar
16 Barbell Good Mornings (Light loading where each set completed UB w/ excellent technique)
4-8 Strict Toes to bar
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