(A) SNATCH
Start at 70% & perform 1-1-1-1-1
ADD 5kg & perform another 1-1-1-1-1
ADD 2.5kg & 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)
Thats 20 reps. *Any misses, drop back to previous weight. 12 lifts in total once 70% is started
Recover
(B) CLEAN & JERK
Same format as above
Scoring-Successful lifts out of 20 for Snatch & C&J
Snatch
ReplyDelete33 @5
38.25 @ 5
40@5
43.25
43.25
45.75(f)
43.25
45.75(f)
Clean & jerk
38.5 @5
43.5 @5
45@5
47.5
50
52.5
55
57.5(PB)
Burner
4 rds
15 air squats
15 box jumps (12 inch)
15 kettle bell swings (12 kg)
4.49
Feels great to be back after having two days off and was so proud seeing my nephew train today!!!
A) Snatch 70% 35kg
ReplyDelete5 @ 36kg
5 @ 40kg
5 @ 42.5kg
1 @ 45kg
1 @ 47.5kg
1 @ 50kg
1 @ 53kg (f)
1 @ 50kg