Saturday 3.3.17 

Week 2 guest coach ANDREW 🙂 

A. Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 
70% x 3+3 (3sets)

B. Snatch – 70% x 1, 75% x 1, 80% x 1,

 80% x 1, 80,80,80 % X 1  (if you feel good go to 85%) on the bold ones 


C. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 

70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80, 80, 80 % x 1+1 (if you feel good go to 85%) on the bold ones 

D. A1. Snatch Grip Overhead Bar Carry 

3 x 50m
A2. Weighted Planks – 3×30-60sec 
Alternate these

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