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!
Burgener Drill + Stretching
Every 40 sec for 12 rounds complete 1 Power Clean @ 70%
Every 40 sec for 12 rounds complete 1 Power Snatch @ 70%
Ascending Ladder, 1-2-3-4-5.....
Power Clean (135/95)
Scale the weight so that it's challenging (60% of 1RM) and pullup variation to most difficult variation for you.