Clean and Jerk+Snatch; Feb. 6-12, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Clean Below Knee Hold

3 Clean Pulls (ground to triple extension)

10 Sec. Front Squat Hold

10 Sec. Split Jerk Hold

1 Clean and Jerk

10 Sec. Overhead Squat Hold

3 Snatch Balances

1 Snatch

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Clean and Jerk

7×1 Clean and Jerk

Start @ 80% 1 RM and work up

Snatch Interval

Every 1:30 for 7 Rounds

1 Hang Snatch @ 70% 1 RM

Accessory/Cool Down

EMOM 8 Min

15 Sec. in Planche Hold Progression

Then

2 Min. Flush

Then

7 Min. Stretch