Warm up
Stretch/ Mobilty
2 Rounds
8 Tempo Air Squats
5 L/R DB Push Press
5 L/R Reverse Lunges with Twist
8 Strict Pull Ups (Or Ring Rows)
A. Snatch
2 warm up sets
then
3x3
@ 70% of Snatch moderate load
Low Hang Squat Snatch
B. Clean and Jerk
2 warm up sets
then
3x1
@ 70% of Clean and Jerk
moderate load
2 Low Hang Power Cleans + 2 Push Jerks
C. Deadlifts
Use 90% of 1rm as measure
Warm up sets (build to 75%)
*2-3 reps
Set 1: 5 @ 75% of 90%
Set 2: 3 @ 85% of 90%
Set 3: 1+ @ 95% of 90%
D. Accessories
Weighted Planks
5 x 45 Seconds
(Rest 1 minute between sets)
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