Warmup
8 Min of any monostructural activity
-Then-
10-15 Passes on the foam roller
-Thoracic spine
-Lower Back
-Lats
-Quads
-Calf and achilles
-Then-
With an empty barbell
5 Snatch balance
5 Hang full snatch
5 Hang squat clean
5 Split Jerk
5 Full squat clean
Workout Notes
Let’s go today! Were maxing both the snatch and the clean and jerk.
You’ve worked hard for weeks, and put in the effort, so come into these lifts with confidence!
Remember, a pr is a pr whether its 5 or 20lbs! Let’s go!
Strength
A.
Build to a 1RM Snatch
*Rest 2-3 min between attempts
B.
Build to a 1RM clean and jerk
*Rest 2-3 min between attempts
Accessory
Bottom of the squat for 2 min
and then