Monday 09/08/2021

A.

Emom for 6:00 (6sets)

A. Power Snatch x 1 @72% of 1rm

B. Snatch x 1 @77% of 1rm

*Alternate between A&B

B.

Every 2:30 for 10:00 (4 Sets)

Front Squat x 3 @78% of 1rm

immediately followed by...

Box Jump x 3

*adjust the height of the box

to make it challenging but without

compromising the jumping mechanics

Optional Additional Work

A.

Every 1:30 for 9:00 (6sets)

A. Power Clean + Power Jerk

B. Squat Clean + Split Jerk

*All sets @72% of 1rm Clean and jerk

*Alternate between A&B

*If you are planning to do this part

do it as the second part of your training

B.

3 Sets of

Weighted plank x 30sec