Saturday 4.15.17

A. Snatch (max 85% if you go up) – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
C. Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 – 3sets
D. Weighted Planks – 3 x 30-60sec

 

Comp Team

A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x2, 95%x1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1

C. Snatch Pull – 100%x2, 105%x2, 110%x2, 110%x2, 85%x2
D. Weighted Planks – 3 x 30-60sec

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