Snatch+Clean and Jerk; 1/16/17-1/22/17

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Snatch Triple Extension Hold

10 Sec. Overhead Squat Hold

1 Hang Snatch

1 Snatch

10 Sec. Clean Triple Extension Hold

10 Sec. Front Squat Hold

10 Sec. Split Jerk Hold

1 Hang Clean and Jerk

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

Snatch

7×1 Snatch

Start @ 80% and work up

Clean and Jerk Interval

10 Min EMOM

1 Hang Clean and Jerk @ 70% 1 RM

Accessory/Cool Down

EMOM 8 Min

3-5 Reps in Press to Handstand Progression

Then

2 Min. Flush

Then

5 Min. Stretch