June 25, 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 3-3-2-2-1-1-1-1
Snatch

1. Set 1 – 3 reps @ 60%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 90%
8. Set 8 – 1 rep @ 95+%

Rest as needed
Coach's Notes:
Initial Rounds can go as soon as 60 seconds. Maximal loads can rest up to 2:30

C. Clean and Jerk 3-3-2-2-1-1-1-1
​Clean and Jerk

1. Set 1 – 3 reps @ 60%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 90%
8. Set 8 – 1 rep @ 95+%

Rest as needed
Coach's Notes:
Initial Rounds can go as soon as 60 seconds. Maximal loads can rest up to 2:30