June 22, 2019

OLY Saturday

  • POWER SNATCH + SNATCH (1+1) X 4 WORKING SETS.@ 80-85%
  • POWER CLEAN + SQUAT CLEAN + PUSH JERK: (1+1+1) X 4 WORKING SETS @ 75% of C&J  
  • PAUSE BACK SQUAT + 2 BACK SQUATS : 4X (1 with a 3 second hold at the bottom + 2)

 

OLY Sunday

  • PUSH PRESS: (3 SETS X 5). ON LAST REP OF EACH SET, HOLD OVERHEAD FOR 20 SECONDS.
  • 3 POSITION CLEAN (HIGH HANG, KNEE, FLOOR) + SPLIT JERK: 5 SETS – INCREASE EACH SET
  • FRONT RACK HOLDS – 3 sets X 30 seconds @ 110% FS MAX
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