Wednesday June 29, 2016

Starting today we will be doing about a 4 week cycle of focusing on the technique and speed for the power clean and power snatch. Follow the designated percentages and time constraints exactly.  These are not heavy lifts - they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use these days to build speed!

Warm-up:

Burgener Drill + Stretching

Strength:

Every 40 sec for 12 rounds complete 1 Power Clean @ 60%

Immediately into

Every 40 sec for 12 rounds complete 1 Power Snatch @ 60%

MetCon:

1,000m Row

15-12-9

KBS, American (53/35)

OHS (95/65)