Tuesday July 19, 2016

Strength: 

Week 4 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 @ 75%

Immediately into

Every 40 sec for 12 rounds complete 1 Power Snatch @ 75%

MetCon:

3 RFT

21 Calorie Row

15 Box Jump (24/2)

9 Power Snatch (95/65)