FITNESS
A. Power clean and push jerk
4×1; Building; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Top double should be challenging but not necessarily maximal
Record weight lifted
B. E3min for 5 sets:
10 DB snatches, alternating
8 burpees
6 DB snatches, alternating
Training notes:
•You should have somewhere around 1 min rest on each round. Adjust weight accordingly.
Record fastest split – and record split times for each round in training notes.
PERFORMANCE
A. Squat clean and split jerk
2,1,2,1; Waveload; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Waveload means something like: 225 x2/245 x1/235 x2/255 x1
•Top double should be challenging but not necessarily maximal
Record weight lifted
B. E3min for 5 sets:
5 power snatches
4 hang squat snatches
3 overhead squats
Training notes:
•Each set must remain unbroken. Choose weight accordingly.
•Adjust weight throughout as necessary.
Record top weight used – and record all split times in training notes.
