Warm Up
3 Rounds: 10-minute cap
A) 10 PVC Shoulder Rotations/Dislocates
B) 5x 5sec hold PVC Standing Lat Opener
C) 5 Dynamic Squat Stretch
D) 10 (5 per leg) Hip CARS
Barbell Warm Up: Perform w/ empty bar
A) 3 sets: 3 Push Press + 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean
Jerk Work: Push Jerk + Split Jerk
E1:30MOM5
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 75%
Then…
1 Push Jerk + 1 Split Jerk
TOTAL 2 REPS PER SET
2nd set: 80%
3rd set: 80%
4th set: 85%
5th set: 85%
% of Push Jerk or Split Jerk
Snatch Work: Snatch + OHS
E1:30MOM5
2 Snatch + 3 OHS
TOTAL 5 REPS PER SET
1st set: 75%
1 Snatch + 2 OHS
TOTAL 3 REPS PER SET
2nd set: 80%
Then…
1 Snatch + 1 OHS
TOTAL 2 REPS PER SET
3rd set: 85%
4th set: 85%
5th set: 85%
% of Snatch