2022-05-30
Wednesday
Hang Power Clean
9 min EMOM
First 3 mins: 6 C&J
Second 3 mins: 5 C&J (add weight)
Last 3 mins: 4 C&J (add weight)
Rest 6 mins
Hang Power Snatch
9 min EMOM, same rep scheme as above.
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30-20-10
Wall ball
Swings
Box step over w/ db
Thursday
Floating Deadlift. (y2u.be/CAoVFwVKDug)
4×8 @ 55-60%
*30 second HS hold in between each set.
—
Every 3 min x 6 rds
5 P Snatch
20/15 cals
Friday
Clean and Jerk
6×1 @ 80-90%. Make them perfect.
Snatch
6×1 @ 80-90%. Perfect also.
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20 deadlift
30 toes to bar
40 hang db snatch
50 single arm db push press (25 each arm)
40 db lunge
30 box jump over
20 pull up