Warm Up 10 Kossak squats/side 20 Jumping lunges 10 Front squats 5 Clean & jerk Mobility Couch stretch Clean & Jerk 5 x 2 @ 80% Mid-hang Clean (from full stall) 4 x 3 @ 80% Press 4 x 2, ascending Cashout Accumulate 2 minutes in L-Sit
Are you following CFS Oly on Facebook? Join the group and stay connected with the crew. Post your results, share videos, and see some sweet video montages made by Candice! Click here to join. Warm Up 15 Burpees for max height Then with a PVC: 10 Pass throughs 5 Around the worlds each direction 10 […]
Are you following CFS Oly on Facebook? Join the group and stay connected with the crew. Post your results, share videos, and see some sweet montages made by Candice! Click here to join. Warm Up 20 Mountain Climbers 20 Scorpions 10 Snatch Mobility Upper back/shoulder foam rolling – use barbell as anchor Tall Snatch 4 […]
Warm Up 10 Drop Snatch 10 Overhead Squat 10 Snatch Mobility Foam rolling w/ barbell as an anchor Drop Snatch 5 x 2, ascending as able Snatch 6 x 3 @ 75% Snatch Grip Push Press 5 x 2, ascending Cashout Goodmornings, 3 x 5
Warm Up 5 Rounds: 1 Snatch grip deadlift 1 Hang power snatch 1 Overhead Squat 1 Snatch Mobility Lat rolling Power Snatch 4 x 2, ascending Snatch 5 x 3 @ 80% Snatch Grip Deadlift 4 x 3, ascending Cashout 2 x 10 Back Extensions
Warm Up 10 Hang muscle cleans 10 Front squats 10 Push press 5 Clean & jerk Mobility Partner front rack stretch Behind the neck front rack stretch Power Clean 4 x 2 @ 80% Clean & Jerk 4 x 3 @ 80-85% Front Squat 5 x 3 @ 80% Cashout 50 Hollow Rocks
Warm Up 10 Good morning squats 10 Front Squats 10 Push Press 10 Overhead Squat 5 Snatch 5 Clean & Jerk Mobility 5 Minutes – athlete’s choice Clean & Jerk 25 minutes to work up to 1RM Snatch 25 minutes to work up to 1RM
Warm Up 10 Jumping Squats w/ barbell 10 Drop Snatch w/ pause at bottom 10 Split Jerk Mobility Trap smash w/ barbell Snatch 5 x 3 @ 70% Split Jerk 3 x 3 @ 80% High Bar Back Squat 5 x 5 @ 80-85%
Warm Up 10 Push Press 5 Snatch Grip Push Press 10 Overhead Squat w/ pause 5 Snatch Mobility Banded hip & shoulder stretching Snatch 6 x 1 @ 90% 3 x 3 @ 70% Push Press 3 x 3, ascending Cashout Glute Ham Raises 3 -5 sets of 5