A. Muscle Snatch – 3 reps X 6-7 sets, rest 90-120s
B. Power Snatch/Hang Power Snatch/Hang Squat Snatch – 1/1/1 X 6-7 sets, rest 90-120s
Post loads for all sets to comments.
Perform scales between sets.
Split Jerk – 2, 2, 2, 2, 1, 1, 1, 1, 1, 1
Back Squat – 2, 2, 2, 2, 1, 1, 1, 1
*Practice scales between sets.
Clean/Hang Clean/Front Squat/Push Jerk x 2
Post results for all sets to comments.
A1. Ring Dips – 6-10 reps X 5 sets, rest 90-120s
A2. Pistols – 10/leg X 5 sets, rest 90s-120s
A3. Handstand Walk – As Far As Possible X 5 sets, rest 90-120s
A4. Row – 250m X 5 sets, rest 90-120s
Clean and Jerk – 15, 9, 3
Post loads for each set and total to comments.
Overhead Squat – 3, 3, 2, 2, 2, 1, 1, 1, 1, 1
A1. Barbell Overhead Forward Lunge – 20 reps (10/side) X 5 sets, rest approx. 2:00
A2. Muscle-ups – 12 reps X 5 sets, rest approx. 2:00
