Thursday 12/14/17

Warm-Up – Empty BB

Snatch Static holds
+
Snatch-Grip RDL x 3
Snatch Pull from above knee x 3
Hang Muscle-Snatch x 3
Overhead Squat x 3
High Hang Power Snatch x 3
Above Knee Power Snatch x 3
+
Repeat w/ light load added

Workout
*The goal is to build in small increments across all sets

A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @
+
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Above Knee Hang Snatch
+
Every 2 minutes, for 6 minutes (3 sets):
Above Knee Hang Snatch + Snatch @ 70-80%

B. Rounds of 21, 15 and 9 reps for time of:
Dumbbell Clean & Jerk (55/35lb)
Anchored Sit-Ups