FITNESS
A. Push press
4×4; Building; Rest 90s
Training notes:
-Reset each rep on the push press – not touch-and-go.
Record heaviest weight lifted.
B. EMOM 20:
1st: 6-8 DB snatches, alternating
2nd: 10 double KB front rack alternating reverse lunges
3rd: 6-8 DB snatches, alternating
4th: 200m run
Training notes:
-DB snatch weight should be moderately tough.
-If you’re not finishing the 200m run in less than a minute, shorten the distance.
Record the weights used in training notes.
PERFORMANCE
A. Jerk dip + Jerk drive + Split jerk x2
4x(1+1+2); Building; Rest 90s
Training notes:
-The jerk dip and the jerk drive should set you up for a controlled but explosive split jerk.
-Only build in weight if your footwork and dip are both solid.
Record heaviest complex lifted.
B. EMOM 20:
1st: 5 touch-and-go hang power snatches
2nd: 10 double KB front rack alternating reverse lunges
3rd: 5 touch-and-go hang power snatches
4th: 200m run
Training notes:
-Hang power snatch weight should be tough but sustainable. Think somewhere between 40-60%.
-If you’re not finishing the 200m run in less than a minute, shorten the distance.
Record the weights used in training notes.
