Day 6
Lift
Front Squat
OTM x 8 minutes
7 x 1 @ 65lbs
1 x 7 @ 45lbs
* OTM = On the Minute
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Snatch Technique:
Snatch * Pause at knee, pause in receiving position on rep 1
4 x 2 @ 45lbs
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Snatch Technique:
Snatch Pull + Floating snatch Pull + Floating snatch + snatch 2/pause in receiving position
4 sets @ 45lbs
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Clean & Jerk Technique:
Clean Pull + Floating Clean Pull + Floating Clean + Power Jerk + Jerk
4 sets @ 45lbs
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Jerk Technique:
Behind the neck jerk + Strict press in Jerk stance behind neck
5 x (1 + 5) @ 45lbs
Successories
3 - 5 Sets (not for time):
10 Monster Walk (Forward)
10 Monster Walk (Backward)
5 - 10/side plank w/lateral band row
5 - 10/side single arm dumbbell press
:30 hollow hold
MetCon
EMOM 24
1. 14/11 Cal Row (:45)
2. 8 Burpee Box Jump Over (:30)
3. 12/9 Cal Fan Bike (:45)
4. 60 Double Under or Single Under (:30)