Monday, January 12, 2015

• High Hang muscle clean + Push Press
• High Hang power clean + Push Press
• High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
• Hang above the knee muscle clean + Push Jerk
• Hang above the knee power clean + Push Jerk
• Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
• Hang below the knee muscle clean + Split Jerk
• Hang below the knee power clean + Split Jerk
• Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

• Clean & Jerk x 1

Skill:

• 10 Burpee
• 10 Pull Ups
• 15 Goblet Squat 55/35
• 15 Box Jump

• 10 Minutes Mobility

• High Hang muscle clean + Push Press
• High Hang power clean + Push Press
• High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
• Hang above the knee muscle clean + Push Jerk
• Hang above the knee power clean + Push Jerk
• Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
• Hang below the knee muscle clean + Split Jerk
• Hang below the knee power clean + Split Jerk
• Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

Clean & Jerk x 1

• Sets 1-2 – 65-75%
• Sets 3-4 – 80-85%
• Sets 5-6 – 85-90%
• Sets 7-8 – 90-95%
• Sets 9-10 – 95-105%+

Skill:

• 20 Burpee Pull Up
• 20 Front Squat 155/95
• 20 Box Jump

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Low Hang Snatch (Just Below Knee) x 1

(Let feel dictate load.  Focus on mechanics and perfect form.  If technique isn’t solid don’t increase weight.)

B) 3 Sets:

• Back Squat x 5 @ 80-85%

Skill:

• 20 Burpee Pull Up
• 20 Front Squat 155/95
• 20 Box Jump

• 10 Minutes Mobility