Warm Up 3 Rounds 3 Snatch Grip Deadlifts 3 Muscle Snatch 3 Overhead Squat 3 Snatch -Add weight each round. Halting snatch deadlift (knee) + Finish + Floating Snatch Deadlift (3 + 1 + 1) x 3 @ 75% Check out this video of the pull complex. Do three halting snatch deadlifts just up to […]
Warm Up 2 Rounds 5 Muscle Snatch 5 Overhead Squat 5 Snatch Balance 5 Snatch Add weight after first round Hang Muscle Snatch + Overhead Squat 4 x 3, ascending Hang Snatch + Snatch 5 x 1 @ 80-85% Heaving Snatch Balance 5 x 1 @ 100%+
Warm Up 3 Rounds 5 Front Squats 5 Strict Press w/ feet in split jerk stance 5 Clean & Jerk Add weight each round High Hang Clean (pockets) 4 x 2 @ 75% Clean & Jerk 5 x 1 @ 85-90% Pause Squat 4 x 3
Warm Up 2 Rounds 5 Clean Pull 5 Hang Clean 5 Split Jerk -Add weight, repeat. Then :90/side – trap smash with barbell Hang Clean + Clean 5 x 1 @ 80% Jerk 6 x 1 @ 80-85% Clean Pull 5 x 1 @ 100%+
Warm Up 1 time through: 10 windmills/side 5 arm bars/side 2 min per side: shoulder mash w/ kettlebell (working internal and external rotation) Then: 2 rounds 5 Muscle Snatch 5 Overhead Squat 5 Snatch Muscle Snatch 4 x 2, ascending Snatch 4 x 2 @ 80% Overhead Squat 4 x 3, ascending
Warm Up 5 Hang Muscle Snatch 5 Drop Snatch 5 Tall Snatch 5 Snatch Add weight, repeat Tall Snatch 4 x 3, ascending Snatch 6 x 1 @ 85-90% Midline 3 x 10 Barbell hip extensions
Warm Up 3 Rounds 5 Tall Clean 5 Clean 5 Jerk Add weigh each round Tall Clean + Split Jerk 3 x 3, ascending (stay light) Clean & Jerk 6 x 1 @ 85-90% Front Squat 4 x 3, ascending
Warm Up 2 x 10 Barbell Hip Extensions Then 2 rounds: 5 Power Cleans 5 Front Squats 5 Split Jerk Add weight, repeat. Power Clean + Front Squat 4 x 2 @ 85% Clean & Jerk 5 x 1 @ 80-85% High Bar Back Squat 5 x 2, ascending
Warm Up 3 Rounds 5 Snatch Pull 5 Power Snatch 5 Overhead Squat 5 Snatch Add weight after each round Power Snatch 4 x 3 @ 80-85% Snatch 5 x 1 @ 80-85% Snatch Pull 5 x 1 @ 100%+
Warm Up With a kettlebell 5 windmills each side 10 arm bar stretch each side 5 turkish get ups each side Then 2 rounds: 5 Snatch Grip deadlift 5 Tall Snatch 5 Snatch Add weight after first round Tall Snatch 4 x 2, ascending (stay light; be fast) Snatch 6 x 1 @ 80-85% Snatch […]