Junk Yard Dog + MAX Height box jump in 6 attempts
Beginner/Intermediate
(A) Hang Snatch-Work towards a heavy single with good technique
(B) Individually 10min AMRAP 5 PullUps, 4 Burpees, 3 Snatch Grip Deadlift (Same weight as HS), 2 Box Jumps (Same as warm up), 1 Hang Power Snatch (Same as MAX HS)
Focus-Constant movement, efficient technique
Advanced
(A) CLEAN & JERK
Start at 70% & perform 1-1-1-1-1
Add 5kg & perform another 1-1-1-1-1
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
(B) Individually 6min to find Heaviest Hang Power Snatch THEN 10min AMRAP 5 CTB PullUps, 4 Burpees, 3 Snatch Grip Deadlift (Same weight as HPS), 2 Box Jumps (Same as warm up), 1 Power Snatch (Same as MAX HPS)
Focus-Constant movement, efficient technique
Snatch- 5 @52.5, 5@57.5,60,62..5(f),62.5,65,67.5(f) was not feeling the snatch today.
ReplyDeleteC+J- 5@70, 5@75, 77.5,80,82.5,85,87.5
Really Nice Information,Thank You Very Much For Sharing.
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