Workout of the Day

Fitness

A. Power Clean + Clean, 5 sets of 1 reps; rest 3 minutes
*Building to today’s heavy set. 

B. AMRAP in 10 minutes of:
3 Cleans (155/105lbs)
6 Chest-to-Bar Pull-Ups
9 Box Jumps (30/24”)
*Cleans may be Power or Full. 

 

Competition

A. Power Snatch + Snatch + Overhead Squat, 5 sets of 1 rep; rest 2 minutes
*Heavy set for today. 

B. 3 Power Cleans + 3 Front Squats + 1 Push Jerk, 5 sets of 1 rep; rest 3 minutes

C. Back Squat @ 22X1, 5 sets of 3 reps (building to heavy set); rest 4+ minutes
*During rest, perform 3-5 Strict HSPU @ 31X2 (challenging variation). 

D. “Fitness B”

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Snatch Balances (paused at bottom)
3) 3-Position Power Snatch

B. Snatch Practice
1) Build to a moderate-heavy set of:
Halting Snatch (above the knee)
2) Drop Off Sets of:
3 Full Snatch @ 75% of single

C. Front Squat
1 x 3 @ 55%
1 x 3 @ 75%
3 x 2 @ 85%

D. Accessories
1) Snatch Pulls, 5 x 3
2) Weighted Planks, 4 sets

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