2 sets of 30 sec each pass throughs/around the world drop snatch w/Pvc jogging rig to rig muscle cleans with empty barbell High hang muscle snatch with Empty barbell
Every 90 seconds, for 9 minutes (6 sets): High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.
Every 2 minutes, for 20 minutes (10 sets) of: 200 Meter Run, straight into... *Power Cleans*
Men start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds); then increase by 5 lbs per minute until you cannot safely complete the single rep. Ladies start at 65 lbs and add 5 lbs per minute until you cannot safely complete the single rep.
FOR TIME 21-15-9
box jumps (24/20) single arm alternating DB Snatch (70/50)
Program Note – This week we will be doing a lot of baseline testing. The idea is to establish a solid starting point from which you can set goals and measure progress throughout the course of the next several training cycles. Push yourself, but listen to your body during this testing week. We are looking for training maxes, not necessarily lifetime PRs.