Friday

SKILL

 

Dynamic Warm Up (Coach’s choice)

Barbell Warm up

 

OLY

 

Every :90 sec for 15 min 

 

Power Snatch + Hang Snatch + Snatch

 

**Build each round if mechanics allow

 

then….

 

Clean & Jerk

 

In 15 min build to a heavy single for today

 

STRENGTH

 

Front Squat

 

3 x 6-8 reps @ 75%

Every 3 min for a total of 9 min