Keep in mind the extra piece doesn’t always belong at the end. Slide it in where it makes sense. E-mail your photos and videos to email@example.com.
Snatch – 5×3 @80-90% Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00) *Drop and reset each rep. Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.
Shoulder Press – 15 min to establish a 1RM
3 rounds of:
10 Front Squats 205/135# (no racks)
15 KB Swings (70/44)
15 min AMRAP:
15 Double DB Clean and Jerk (55/35) (low hang to the top of the knee)
25 Assault Bike Calories *Rest 1:30 Seconds
6x30m touch and go sprint (180m per round) *Rest 1:30 between efforts
Hey guys, as I have mentioned before… This is not mandatory work if you can’t handle all this volume. Be smart about where you slide the work into your session or day. The extra work doesn’t always belong at the end and vice versa. I expect the Athletes qualifying for competitions to complete all work but if you’re new at it then ask your training partner or coach and work on your weakness.
15 minutes to work on Snatch
15 minutes to work on Clean & Jerks *Go light. Do not work above 80% and work on speed and form. We will be looking for 1RM on Monday
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. *Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Clean & Jerk @ 80% of 2RM from #1