Snatch

1 - 1 - 1 - 1

95% max, lepää 4-5 min.

Snatch 1 RM in two vawes:

1x70%, 1x75, 1x80, 1x90, 1x95, 1x100??, 1x75, 1x80, 1x90,1x95, 1x100...

record the heaviest snatch

6 x 2 min on, 2 min off

10 Clusters 52/40kg
5 toes to bar

score is rounds + reps

C&J Technique

Clean pull
Clean high pull
Power clean
Push jerk
Split jerk
Squat clean & jerk

then

EMOM 10
2 Squat Clean + 1 Split Jerk

@ max 60%

Clean & Jerk 1RM
Build up to a daily max.
Go with split jerk or push jerk but keep it consistent to get the best results.

If you build to a max but have more in the legs, build to a squat clean max.
80 x1
85 x 1
90 x1
95x1
100x1
105x1
110x 1

Practice:

High pull

Muscle snatch

3 pos. power snatch (pause in every catch)

Squat snatch (pause in catch)

-Movements / Efficiency
-Strategy
-Practice rounds

4 x 3min AMRAP
2min rest

w/ 22,5/15 kg DB
6 Alt One arm Devils press
8 Box step-up
5 + 5 DB push press

*Score is total reps

Power snatch + 2 Snatch balance @ 65%

7 rounds for time

• 10 Burpee
• 10 Kettlebell swing 32kg/24kg (american)

You go, I go (7 rounds each)