Short+Clean and Jerk; Jan. 30-Feb. 5, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Snatch Hold Below Knee

5 Snatch Pulls from Below Knee to Triple Extension

10 Sec. Power Snatch Catch Hold

5 Snatches

Round 1 = 75/55; Round 2 = 105/75; Round 3 = 135/95

Short Conditioning

“Open 12.2”

10 Min AMRAP

30 Snatches (75/55)

30 Snatches (135/75)

30 Snatches (165/100)

Snatch (210/120)

Clean and Jerk Interval

Every 1:30 for 7 Rounds

1 Clean and Jerk @ 80% 1 RM

Accessory/Cool Down

8 Min EMOM

15 Sec. Ring Maltese Cross Hold

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching