10/4/18

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POWER SNATCH + HANG POWER SNATCH CYCLING

Set 1: Work at 65% of your 1RM Snatch and complete 2 Power Snatches + 3 Hang Power Snatch (Cycling).

Set 2: Work at 55% of your 1RM Snatch and complete 3 Power Snatches + 6 Hang Power Snatches (Cycling).

Set 3: Work at 50% of your 1RM Snatch and complete 5 Power Snatches + ME in 30 seconds Hang Power Snatches (Cycling).

ME = Max Effort Reps within a 30 second time constraint.

FRONT SQUAT

Work to 80% of your 1RM Front Squat for a single.

Then decrease the weight (25-35#) for 2x2

PUSH PRESS + PUSH JERK

Complete the following each week:

Set 1: 3 Push Presses + 1 Push Jerk.

Set 2: 3 Push Presses + 2 Push Jerks.

Set 3: 3 Push Presses + 3 Push Jerks.

Set 4: 3 Push Presses + AMRAP Push Jerks.

Work at 50% of your 1RM Clean & Jerk