a) WARM UP:
3 min row
- 10 dowel pass thrus
- 10 dowel behind the neck push presses
- 10 dowel overhead squats
- 10 drop snatch balances
b) Overhead Squat + Snatch Balance
- Minutes 0:00 – 8:00: Build to a Moderate Pause Overhead Squat (pause for 2 secs at the bottom of the squat)
- Minutes 8:00 – 15:00: Build to a Moderate Pausing Snatch Balance (pause for 2 secs at the bottom of the snatch)
c) E2MOM of 2 Pausing Jerk Drives ** pause at the dip
- Set #1 – 2 Reps @ 60% of 1RM Clean and Jerk
- Set #2 – 2 Reps @ 65%
- Set #3 – 2 Reps @ 70%
- Set #4 – 2 Reps @ 75%
- Set #5 – 2 Reps @ 75%
- Set #6 – 2 Reps @ 75%
d) E2MOM of the Split Jerk Complex: 2 Pausing Split Jerks + 1 Split Jerk (No Pause) ** pause at the bottom of the dip and the jerk
- Set #1 – 60% of 1 RM Clean and Jerk
- Set #2 – 65%
- Set #3 – 70%
- Set #4 – 75%
- Set #5 – 75%
- Set #6 – 75%
e) ACCESSORY WORK: PICK ONE FROM THIS WEEK
