Wednesday July 13, 2016

Strength: 

Week 3 of 4 week cycle 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 @ 70%

Immediately into

Every 40 sec for 12 rounds complete 1 Power Snatch @ 70%

MetCon: 

AMRAP 5: 

Ascending Ladder, 1-2-3-4-5..... 

Power Clean (135/95)

Chest-to-bar pull-up

 

Scale the weight so that it's challenging (60% of 1RM) and pullup variation to most difficult variation for you.