Snatch
Primers
2-3 sets w/ empty bar
3 hang muscle snatch
3 snatch grip behind the neck strict press
3 overhead squat
3 snatch balance
3 hang squat snatch
Snatch
4x1 @70
3x1@80
2x1@85
1x1@95
Then 12 mins to establish heavy for the day.
Think of a # and make it happen.
Rest 10 mins
Primer
2-3 sets w/ empty bar
3 hang muscle clean
3 strict press
3 split jerks (warmup style)
3 fs
3 hang squat clean (receive bar mid way)
Clean n jerk
4x1 @70
3x1@80
2x1@85
1x1@95
Then 12 mins to establish heavy for the day.
Front squat tempo
3x2@85/90%
3/0/1/0
Accessory
Recollect yourself. And have a good day.
Side note
Carb up, hydrate, and get quality rest in.
Pls class do not WALK in front or distract your teammates when they go for their heavy lifts.
Thank you.
-Coach par
“Go big or go home”
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