June 18, 2017

A. Warm Up
Foam Roll - 90 seconds each

Thoracic
Glute
Quads and Adductors
Lats
Hamstrings

followed by: 3 rounds: (every round increase speed on the row)
100 m Row
3 inch worms
6 Spiderman Lunge and reach
9 Bottom half of burpee

Scoring: Not Scored

B. Snatch 2-2-2-2-2-2
Every 2:30, for 15 minutes (6 sets):
2 Snatches

Loads per set (by %): 60, 65, 70, 75, 80, 85+
Coach's Notes:
You can drop from the top in your last two sets and take no longer than 3 seconds to reset.

C. Clean and Jerk 5-4-3-2-1-1-1
​Every 2:30, for 17:30 (7 sets):
Clean and Jerks

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 2 reps @ 80%
5. Set 5 – 1 rep @ 85%
6. Set 6 – 1 rep @ 90%
7. Set 7 – 1 rep @ 95+%