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Max out Sunday-201122

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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