Snatchy Snatch

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 rounds
5 clean pulls + 5 hang hip contact high pulls + 5 front squats + 3 split jerks
*Empty, light, light

B. 3 Position Clean & Jerk - top down
50 / 60 / 70
*rest as needed
*not tng from floor
*jerk @ each position

C. 8 x 1 High Hang Clean
build 2, back off 1, build 2, back off 1, build 2
*film them and text 1-2 to me 403.404.1917

D. E90s x 7
1 BTN Jerk
*work to heavy single

CORE

3 Rounds, not for time:
30s High Plank KB Pass Unders
30s Glute Bridge Marches
30s Side Plank hip taps, each

 

MetCon

Class

20min EMOM
1 Power Snatch
1-10: 80% of 1RM
11-20: 85% of 1RM

6 x 1min AMRAP
10 Power Snatch 75/55
AMRAP Bar Facing Burpees w/ remaining time
Rest 1min b/w rounds

Score = total reps