August 20, 2017

​A. Warm Up
400 meter run followed by mobility,
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds:
10 Box jumps
5 romanian deadlifts
5 Power cleans
5 sotts presses
5 snatch balances
5 OH Squats

start with EB then see if you can add weight

then,
EB snatches and clean and Jerks remaining time in 20 minutes...
Scoring: Not Scored Time Cap: 20 minutes

B. Snatch 5-3-2-1-1-1-1-1
Within 20 minutes: Snatch

1. Set 1 – 5 reps @ 30-50 lbs
2. Set 2 – 3 reps @ 60 lbs
3. Set 3 – 2 reps @ 70 lbs
4. Set 4 – 1 rep @ 80 lbs
5. Set 5 – 1 rep @ 90 lbs
6. Set 6 – 1 rep @ 95+ lbs
7. Set 7 – 1 rep @ 100+ lbs
8. Set 8 – 1 rep @ 100+ lbs

Rest as needed
rest as needed and prepare for part C

C. Clean and Jerk 3-3-2-2-1-1-1-1
Within 20 minutes: Clean and Jerk

1. Set 1 – 3 reps @ 50%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 2 reps @ 80%
5. Set 5 – 1 rep
6. Set 6 – 1 rep
7. Set 7 – 1 rep
8. Set 8 – 1 rep

Rest as needed
Coach's Notes:
heavy single for the day. Not really going for PRs but if it feels good ... give it a whirl