Fitness
10 minutes of working technique of the Snatch and Clean and Jerk with class
4 sets of:
Weighted glut bridge x 6-8
DB side bends x 6-8 each
Medicine ball clean x 6
Rest 3 minutes then…
Choice of:
2 k row
or
1 mile run
the goal is to challenge your level workbooks
Sport and Performance
Snatch off blocks (above knee)
Take 10 minutes to work up to a heavy triple, then perform 3-3-3 at same loading
Clean and Jerk off blocks (above knee)
Take 10 minutes to work up to a heavy double, then perform 2-2-2 at same loading
Rest as needed between each set
