100 snatch 4

11/12/15 Barbell

Warm Up

10 reps of: Overhead Squat, Drop Snatch, Snatch from Hip

5 reps of: Snatch from Knee, Snatch

Main Session

Snatch – 1 rep x 6 sets (90%)

C&J Warm up – 5 reps of: Front Squat, Press in Split, Clean from Hip, Jerk Balance, Clean from knee, Pause Jerk, Clean, Jerk

Clean & Jerk – 1 rep x 5 sets (90%)

Front Squat – 1 rep x 6 sets (90%+)

Hyperextensions – 10 reps x 5 sets

 

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