Warm-up & Mobility: 15 Minutes Strength: Jerk – 5 min skill work with empty BB – 15 minutes to work to a heavy single practicing getting under the bar fast Conditioning: 4 RFT (15 [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 – 1 Power Snatch – 1 hang snatch – 1 OHS @60 for those who have full snatch. @70 for those with Power Snatch. Quality over weight! [...]
Warm-up & Mobility: 15 Minutes Strength: Jerk – focusing on footwork – 20 minutes to work to a heavy double. For those with solid footwork work on Jerk Balance Conditioning: AMRAP 12 minutes: [...]
Warm-up & Mobility: 15 Minutes Strength: Deadlift – 5 reps @ 60%, 70%, 85%, 95% – working off your 3RM Conditioning: “Bergeron Beep Test” – RX is ON OTM for as many as [...]
Warm-up & Mobility: 15 Minutes Strength: Bench – 5×3 at approx 80% estimated 1rm with long (2 ct) pause at bottom – use first couple of sets to work up, do last 3 sets at same weight [...]
Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 2 reps OTM every for 10 minutes (work up for the first couple of sets). Experienced lifters work for full snatch at 60%, new lifters or [...]