12.19.18

Warm up: 25-50-75-100 unbroken dubs

5-3-1 Iron Mile Snatch Warm Up

A. Muscle Snatch (this refers to your catch position. Yes you can hit your hip. Yes your heels can come up through triple extension. No you can’t jump.)

1×5 at 65%

1×4 at 70%

3×2 at 75%

B. 3 position clean(floor, knee, mid thigh)*

*hold onto bar for all three cleans

2×1 at 70%

3×1 at 75%

C. Snatch Deadlift

10×3 at 100%

D. 15-10-5

Front Squat 245/165(from rack)

30-20-10

Db push press 50/35’s

45-30-15

Box jump over 24/20

E. Class

Tuesday, December 18th, 2018 at 8:58 pm / Competitive