Warm up: Movement Prep
Strength/Skill: Olympic Lifting
- Muscle Snatch 3 sets x 5 reps
- work up to a moderate weight and complete three sets.
- Hang Squat Snatch 3 sets of 5 reps
- work up to a difficult weight and complete three sets
- Reset after each rep if needed and rest 2 minutes between sets
- 3 Position Clean ( hang, knee, floor) 1,1,1 x 5 sets
- Work up to heavy/difficult weight
- Rest 2 minutes between sets
- Overhead Complex with a PVC or empty Barbell
- 5 rounds for quality of the following (NOT FOR TIME)
- 3 strict press
- 3 push press
- 3 push jerk
- 3 split jerk
- 3 over head squat
- 3 snatch balance
METCON: After class/extra credit
- 3 Rounds for time of:
- 5 x Power Cleans (95# / 65#)
- 5 x Push Press (95# / 65#)
- 5 x Power Snatch (95# / 65#)
- 5 x Overhead Squat (95# / 65#)