GENERAL WARM UP
2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)
SNATCH WARM UP
EMOM3
– Perform each set, with the empty bar, as…
3 Tall Snatch w/2s hold in catch
SNATCH WORK
E2:00MOM10
– Work into 1RM Snatch or establish a new 1RM Snatch.
– If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
1st set: 3 @ 65%
2nd set: 2 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set: 1 @ 100%
9th set: 1 @ …
10th set: 1 @ …
% of Snatch
REST: 5:00
– Take this time to rest/nervous pee/hydrate before the C&J!
C&J WARM UP
EMOM3
– Perform each set, with the empty bar, as…
3 Tall Clean + 2 Split Jerk w/ 2s hold in catch
TOTAL 5 REPS PER SET
C&J WORK
E2:00MOM10
– Work into a MAX C&J or establish a new MAX C&J
– If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
– Perform each set as…
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 1+1 @ 65%
2nd set: 1+1 @ 70%
3rd set: 1+1 @ 75%
4th set: 1+1 @ 80%
5th set: 1+1 @ 85%
6th set: 1+1 @ 90%
7th set: 1+1 @ 95%
8th set: 1+1 @ 100
9th set: 1+1 @ …
10th set: 1+1 @ …
% of C&J
REST: 10:00
– Take this time to rest/nervous pee/hydrate before the Back Squat!