Warm up: 25-50-75-100 unbroken dubs
5-3-1 Iron Mile Snatch Warm Up
A. Muscle Snatchย (this refers to your catch position. Yes you can hit your hip. Yes your heels can come up through triple extension. No you canโt 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 50/35โs
45-30-15
Box jump over 24/20
E. Class