4/12/15 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 5 sets (90%)

Clean & Jerk Warm Up – 10 reps of: Front Squat, Press in Split, Clean from Hip, Jerk Balance. 5 reps of: Clean from Knee, Pause Jerk, Clean, Jerk

Clean & Jerk – 1 rep x 4 sets (90%)

Pause Front Squat ( 3 seconds) + Front Squat – Build to a 1+1 max, then remove 10kg and do 1+1 reps x 5 sets

Hyperextensions – 10 reps x 5 sets

Military Press – 5 reps x 5 sets

 

Superset the hyperextensions and the presses.

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