Warm Up
Stretch/ Mobility
3 Rounds w/ PVC or empty barbell
5 Hang Muscle Snatch
5 Snatch Balance
5 Overhead Squat
5 Hang Muscle Clean
5 Front Squats
5 Split Jerks
A. Snatch (squat or power)
5 Minutes to build to 75% of 1rm Snatch
Then:
Set 1: 2 @ 75%
Set 2: 2 @ 80%
Set 3: 1 @ 85%
Set 4: 1 @ 90%
(Scale: increase weight each set by 5-10 lbs. If you miss or fail lift, stay at previous successful percentage)
B. Clean and Jerk
4 Sets @ 75%
2 Clean Grip Deadlift + 1 High Hang Squat Clean + 1 Split Jerk
C. Accessories
3 sets
10 Front Rack Lunges (empty barbell or lightweight)
3 sets
5 Tempo Hanging Leg Raises (4 Seconds raise - 1 Second hold)
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