SATURDAY 12/6/2021

*Always do the Optional work if you are feeling strong and fully recover,otherwise skip the optional work and stick to the main workout. Quality over Quantity. It's not how many parts you do but how you do them.

A. (Optional)

Snatch Technique

No moving feet snatch + Snatch balance x 1

*this part is to help you improve your technique and bar awareness

*stay light and be fast

B. (Optional)

Every 1:30 for 6:00 (4 Sets)

Snatch x 1 @85% of 1RM

MAIN WORKOUT

A.

Every 1:30 for 6:00 (4 Sets)

Clean and Jerk x 1 @85% of 1RM

B.

5 Sets of:

Back Squat x Max reps

*Start each set with 2 Front Squat

*Sets @70,75,80,80,80% of **1RM Front Squat**

*Rest 2-3min between sets

C.

8 Total Intervals (2 Rounds)

30sec As fast as possible / 1:00 Rest

A: Burpee Box Jumps @30/24"

B: Clean and Jerk @60/40kg

C: Double Unders

D: Bar Muscle ups or Kipping variations