Wednesday
Clean and Jerk
1. On the minute x8 sets:
Pause squat clean @ knee
Sets 1&2: 2 reps @70%
Sets 3&4: 2 reps @74%
Sets 5&6: 2 reps @76%
Sets 7&8: 2 reps (heavy)
2. On the minute x7:
2 position power clean (hang-floor)
*build your bar each set.
3. Clean and Jerk
Build to a 1rm
Friday
Snatch
1. On the minute x10:
Min 0, 1, 2: 3 hang squat snatch
Min 4, 5, 6: 3 power snatch
Min 8, 9, 10: 2 squat snatch (80%)
2. Build to a 1rm snatch
3. 3 rounds For Time, Using 80% of part2:
7 squat snatches
10 heavy russian kb swings
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