Snatch+Clean and Jerk; Apr. 3-9, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

15 Sec. Snatch Hold Below Knees

1 Snatch Pull

1 High Hang Snatch

1 Snatch

15 Sec. Hold in Front Squat

15 Sec. Hold in Split Jerk

1 High Hang Clean and Jerk

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

Snatch

7×1 Snatch

Start @ 80% 1 RM and Work up

Clean and Jerk Interval

10 Min EMOM

1 High Hang Clean and Jerk @ 80% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

8-12+ Reps in Shoulder Touch Progression

3-7+ Reps in Ring Dip Progression

Then

2 Min. Flush

Then

7 Min. Stretch