Strength:
Spend 15-20 Minutes working on Snatch technique.
Strength: Back Squat (3 x 5)
(Rest 3-5 minutes between WORK sets)
65% + 5lbs x 5
75% + 5lbs x 5
85% + 5lbs x 5+
75% + 5lbs x 5
85% + 5lbs x 5+
-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.
-Percentages based off of 90% of your (1RM) PLUS 10lbs
(ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs(205# + 10lbs).
(ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs(205# + 10lbs).
MetCon: For Time,
250m Row
20 Power Cleans (135/95)
20 Toes 2 Bar
500m Row
15 Power Clean (135/95)
15 Toes 2 Bar
1000m Row
10 Power Cleans (135/95)
10 Toes 2 Bar
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