Friday

…With a running clock!!!

SKILL

0:00 – 10:00

Dynamic W-up + Snatch BB Warm up

OLY

12:00-27:00

Establish today’s Snatch heavy triple (no more than 5 sec rest btwn reps)

***New athletes work on mechanics 3-position Power Snatch ***

27:00 – 42:00

Establish today’s Clean & Jerk heavy triple (no more than 5 sec rest btwn reps)

***New athlete work on 3-Position Power Clean + Push Press***

42:00-55:00

3 Rounds of:

10 Single Arm KB Row (each arm) @ 2121

rest :30 sec

8 Front Racked KB Single Leg Step Ups (each leg)

rest :30 sec