Skill/Strength:
Four Rounds of
1 Hang Power Clean- above knees
Rest 10 secs
2 Low Hang Power Cleans- below knees
Rest 20 secs
3 Power Cleans
-Start around 70% of Power Clean max
-Rest 2 min between rounds and increase load each round
-Do your sets of 2 and 3 unbroken
Strength 2:
Every minute for 5 min
1 Power Snatch+1 Low Hang Power Snatch+1 High Hang Power Snatch
-Maintain 40-45% Power Snatch for session
Conditioning:
10 Rounds of
:20 Max Cal Bike, :20 Rest
Accessory Work:
3 Rounds
100 Double Unders
20 Chest to Bar Pullups
Mobility:
3 min forearm smash per side
