12/26/16-1/1/17: Clean & Jerk+Snatch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Snatch Hold Just Below Knees

10 Sec. Snatch Triple Extension Hold

1 Snatch Balance into 10 Sec. Overhead Squat Hold

1 Snatch

10 Sec. Clean Hold Just Below Knees

10 Sec. Clean Triple Extension Hold

10 Sec. Front Squat Hold

10 Sec. Split Jerk Hold

1 Clean and Jerk

*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Lift

a) 7×1 Clean and Jerk

Start @ 80% and work up

b) 10 Min EMOM

1 Snatch @ 75%

Accessory/Cool Down

EMOM 5 Min

Run 100m

Min. 1 and 5=70%

Min. 2 and 4=85%

Min. 3=100%

Then

2 Min. Flush

Then

5 Min. Stretch