Wednesday July 6, 2016

Week 2 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 @ 65%

Immediately into

Every 40 sec for 12 rounds complete 1 Power Snatch @ 65%

MetCon:

AMRAP 9:

9 Toe-to-bar (Scale: knee to chest)

7 DB Snatch (50/30)

5 Thruster (75/55)